WOD

Seated Strict Press
Cluster 3.3 x 4 sets
+
Strict Supinated Pull-up
Cluster 3.3 x 4 sets

+

5 Sets @ 80-85% Effort
400m Run
20 Wall Balls @ 20/14
10 Burpee Box Jump Overs
1-2 Rope Climbs
Rest 2 mins

+

15 mins for Quality:
100ft Suitcase Carry/side
15 Back Extensions
10 T2B
20/15 Cals on AirBike