Warm-up:
Row 500m
3 Sets @ Easy Pace:
5 Back Squats, 30X1 Tempo
4-6 Strict Pullups
4-6 Strict Ring Dips
Strength:
Back Squat 4RM, then 90%x4x2
WOD:
4 Rounds For Time:
15 Chest-to-Bar Pullups
15 Hand Release Pushups
100 Double Unders
TIMECAP: 16:00