Warmup

Gymnastics
8 min amrap
2 strict rmu or 3 ring mu / bar / 3 strict band
25 hsw / 25s hs hold

Body Armor 10 min cap
7 Sets:
1 Pausing Overhead Squat (10s in bottom)
25′ 1 x Dumbbell Bear Crawl( use 1 dB on rubber floor )
Rest 1:00 between sets.

https://youtu.be/PggSsnWz8oI

WOD
“The Fray”
For Time:
800m Run
30 CTB Pull-Ups
30 Overhead Squats (115 / 85 lb)
400m Run
15 CTB Pull-Ups
15 Overhead Squats (115 / 85 lb)