WOD

Mobility
Banded Upper/Lower Stretch

Primer
10 Cat/Cows
10 Alt Spiderman w/ Twist
10 BB Bent Over Rows
10 BB Strict Press
10cal Bike

Strength
Shoulder Press: 5-5-3-2-1 up to heavy single
Strict Pullups: 4-5 sets of 5-8 reps (medium difficulty)

Conditioning
30sec on / 30sec off, for 12 minutes:
4 Sets of 30 sec Bike for Cal
4 Sets of 30 sec of Abmat Situps
4 Sets of 30 sec of Burpees