Strength
Back Squat
2 reps EMOM for 10min @ 80% 1RM
Then
Pull-Ups
EMOM for 10min:
A: 5-7 kipping or butterfly pull-ups
B: 7-11 strict elastic band pull-ups
C: 5-7 kipping or butterfly pull-ups
WOD
5 KB Swings (heavy)
10 KB Reverse lunges
20 D/U
7 Rounds for time
Stretch & Mobilise