Warm-Up

3 Sets:

125 Meter Row
3 Inchworms
20 Banded Pull-aparts
10 Mountain Climbers

Strength/Skill

Complete 3 Sets:

Strict Supine Pull-Ups x 5-10 Reps
Medicine Ball Sit-Ups x 12 Reps
Strict HSPU x 5-10 or Unsupported Seated Strict Press x 5

WOD

Complete 4 Sets For Max Reps:

:30 Toes-to-Bar
Rest :30
:30 Defecit Push-Ups 45/35 plates
Rest :30
:30 KBS 70/53
Rest :30