Warm Up (5 Mins)
2 Rounds
15 PVC Press Downs
10 DB Pendlay Row
200 M Row

Metcon & Mobility (19 Mins) 
0:00 – 4:00 4 Min AMRAP
5 Tall Box Jumps
5 Pull Ups (Hardest Variation Possible)
5 Heavy Russian KBS

4:00-9:00 Roll Lats 2 Mins / Side

9:00-19:00 10 Min AMRAP
10 Box Jumps
10 Pull Ups (Conditioning)
10 Russian KBS (Lighter)