Warm-up:
200m run then 3rds of:
10 Banded Glute Bridge
10 Shoulder Protract/Retract

Strength:
Back Squat
5@60% 3@ 75% 1@85% 3@80% 3@85% 2@90% 5@75% 5@75% 5@75%

WOD:
3rds (12min total)
45sec Row for Cal
15sec Rest
45sec Strict HSPU
15sec Rest
45sec Muscle-up (scale to strict pull-up + strict dip)
15sec Rest
*Score will be 3 entries (Cal/SHSPU/MU)