WOD

Mobility
Foam Roller:
T-Spine, Lats, Tricep, Glutes

Primer
12 Spiderman w/ Twist
15 Glute Bridges
20s Ring Row Iso Hold
5 Plyo Pushups

Strength
4-5 sets
Bench Press: build to heavy set of 5
Strict Pullups: Warm-up to and complete 1 attempt at Max Reps

Conditioning
5 rounds for time:
10 Hand-Release Pushups
20 Kettlebell Swings (24/16 kg)
500M Bike