Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch

>10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5-5-3-3-3

WOD:

8 back squats (225/145)

20 kipping pull ups

8 back squats

15 kipping pull ups

8 back squats

10 kipping pull ups

8 back squats

5 kipping pull ups

For time.