Tuesday

Metcon
3 Rounds for quality, NOT for time.

5-10 Strict Pull Ups
10 Strict Toes To Bar
5-10 Ring Dips
10-20 GHD Sit Ups

Pick numbers that are appropriate for you. Move well.
Metcon (Time)
4 Rounds For Time

21/18 Calorie Row
15 Burpee Pull Ups [Rx+ 8/5 Burpee MU]

Any kind of MU. Can switch back and forth between rounds.