2 Rounds: Partner Warm-Up
P1:Row 5 Calories (just arms)
Row 5 Calories (just legs)
Row 10 Calories (full row)
P2: Round 1 Wall sit hold
      Round 2 Double KB Rack Hold

Extra Warm
1x ME set Chest to bar Pull-Up(until kip fails)

5 sets of 3
Strict Chin-up AHAP
sub 5x5+ME strict Chin up(30X1)+ Burnout set(add a green band to make it lotsarepsa

Heavy Jackie
1000/800 Meter Row
50 Thrusters (65/45)
30 Chest to Bar Pull-Up(sub ring row)

4x1 Minute Plank
Rest 1 Minute between sets