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