Warmup
Run 2 Laps
3x5 Jump Squats
3x10 GHD Situps
3x8 Ring Rows
Strength
6x max Strict chest to bar pull ups with a 3 second hold with chest on bar
WOD
3 Rounds
400m Run
50 Air Squats
40 Abmat Situps
30 HOD Pushups
*30 min tapout
REC
3x6 Single Leg Box Jumps