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.