WARM-UP:

200m Row
20 Kicks on back
200m Row
20 Pelvic raises
200m Row
20 Scorpions
200m Row
20 Banded good morning

SKILL:

Pull Ups

7×3 Strict Pull Ups

(1:00 Rest between sets)

WOD:

Chipper: (25min cut)

800 M Run
50 Sit Ups
600 M Run
40 DL (135/95)
400 M Run
30 Power Cleans
200 M Run
20 Front Squats