For time:
1000m Row
50 Thrusters (43/30)
30 Chest to Bar Pull Ups

**Rx+ 30 Bar Muscle Ups
**Scaled 30 Pull Ups

FOR THOSE COMPETING TOMORROW:

Cardio machine of your choice
15-20 minutes
**this should be EASY pace, you should be able to hold a conversation at this pace (50-60%)
**feel free to split the time up between machines but try not to rest too long between
**the goal is just to get your body moving and get a light sweat going

Rollout and Stretch
**do as much stretching as you can with time remaining and foam roll any sore muscles as necessary