Warm up
400m Run
50 Jumping Jacks
100 Double Unders
then
3 rounds for quality of
10 Goodmornings
10 empty bar deadlifts
10 T2B
Strength
Find your 1 rep weighted pull-up
then
find your max rep for strict pull-ups
find your max rep for kipping pull-ups
find your max rep for butterfly pull-ups
rest 3 minutes between max efforts
Metcon
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups