A. Take 12 min to complete 3 - 4 sets of the following:
A1. Strict pronated pull-ups @ 20X3 x 6-8; done in doubles
A2. DB floor or bench chest press x 10; HEAVY
A3. Front foot elevated goblet split squat @ 30X1 x 8-10/leg
B. Buy in: 3 min AMRAP calories of row or AB
Then
7 min AMRAP
Wall ball 20,14
Every min on the minute, stop and complete 5 deadlifts @ 225,155; start with deadlifts at 3:00 on the clock
Then
Cash out: 3 min AMRAP cal on row OR AB