Warm Up 

Combo activation #3

1. Overhead banded pull-aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson followed by a broad jump 15m

6. Inchworm with push-ups 10m 

7. Band walks (Lateral)

8. Shuttle runs 50m x2

WOD

7 rounds of:

5 strict pull-ups

6 SB push-up SB drag

8 (4 on left and 4 on right) DB sit up

10 SB walking lunges (total)