Warm-up

3 Sets:

:30 Push-up Plank
100 Meter Jog
:15 Bar Hang

Strength/Skill

3 Sets:

Rope Climbs OR Rope Pulls From Ground x 3
DB Bench x 6
Alternating Pistols x 10 Reps

WOD

Complete 5 rounds for time:

10 Pull-Ups
10 KB Goblet Reverse Lunges 70/53
10 Deficit Push-ups 45/35 lb plate