Warm Up:
400m Run
then
3 rounds for quality of:
15 GHD sit-ups
15 Good Mornings
15 empty bar deadlifts
Strength:
Max Rep Strict Pull-ups
then
complete a set every minute until you complete 50 total pull-ups.
(Max rep strict pull-ups + EMOM max effort pull-ups = 50 total strict pull-ups)
Metcon:
21-15-9
Deadlift at 225/155 lbs
HSPU using 20.3 open standards.
