Warm-Up
400 Meter Lap
100 Meter Overhead Walk (right arm)
100 Meter Overhead Walk (left arm)

Skill
1x ME Chest to bar Pull-Up(until you lose rhythm)
2:30 AMRAP: CTB Pull-Up

Strength
Every 2 Minutes for 5 Rounds
3 Push Press (start 7/8RPE- and go AHAP) NO MISSES

Conditioning
4 Rounds
20 Banded Russian Swings (32/24)
15 Burpees
10 Shoulder to overhead (165/110)
200 Meter Run