Warmup
Row, Run or Ride 2-4 min
3x8 Toes to Bar
3x8 Burpees
3x6 Pistols
Strength
6x Max Strict Close Grip Pullups with a 3 sec hold at the top
WOD
4 Rounds
1 min Clapping Pushups
1 min Ball Slams
1 min Parallette Pass Thrus
1 min Row for Cal
1 min Rest
REC
Instruction including scaling options on Glute Ham Raises
Then 3x10 GH Raises