WOD

Strength
Warmup as needed then, 4 sets:
2 Back Squats @70-80%
10 Seated DB Press, Across

Conditioning
5 Rounds for Time:
6 Strict Chinups | 2 Legless Ropeclimbs
10 Dball Cleans (80/50)
200M Run

Extra

4 sets
Bench press: 3/85
Strict ring dips: 10-12 reps

20 freestanding tripod leg lifts as warmup

3 rounds:
4-8-12 UB kipping HSPU (open standard)
*kick down and back up between sets
**rest 60 sec. b/n each round