Enterprise878

3 sets of 4-6 strict pullups.  If you can do 6 strict, add weight.
4 sets of 30 second hollow rock holds

Then:

15 toes to bar
15 dead lifts 185/135
15 ring dips
Run 400 Meters

3 rounds

Recover...

Then

Run 400 meters 100% effort

Anyone sub 1 minute wins a Rogue T-shirt

The time starts with the runner's hand touching the building, sprint to the 400 meter mark,  and ends when the runner's hand touches the building again.  You must complete the entire workout to be eligible for the t-shirt give away.