Warm-Up
2 Rounds (each arm)
10 Suitcase deadlift
10 Single Arm SDLHP
10 second Single Arm Bar hang 

Extra Hot
1 Set ME Kipping Pull-Up

Strength
Every Minute for 10 minutes
X Strict Chest to bar pull-up*
Pick a rep range that you can hold consistently for 10 rounds. 
Choose a band that will allow you to get 5-8 strict CTB Pull-ups per round

Conditioning
7 Minute AMRAP
5 Ground to shoulder (150/100)
15/12 Calorie Row
Rest 3 Minutes
7 Minute AMRAP
40 Double Under
15 Wall Ball

Finisher
3 Rounds of: 
Plank Hold
1 Minute on, 1 Minute off