WARM UP 400m Run Fence Drills 2x: 10 Ring Rows 10 Air Squats 10 Push-Ups STRENGTH 4×5 Strict or Weighted Pull-Ups *Modifications Can Be Used, But No Bands! WOD 3 Rounds: 20 KBS (24/16) 200m Run 12 KB Lunges (Total) 200m Run 10 Chest to Bar Pull-Ups