Strength

Warm up 10:00
5 x 5 Wall Squats
2 x 8 Goblet Squats
3 x 10 Shoulder Openers
3 x 5 Cuban Press @ 3 – 5 #

Then:
Work up to 1RM Back Squat
10@
6@
4@
3@
2@
1@
Then:
5 x 5 @ 60 – 70% of 1RM
rest 2:00 between rounds

Then:
20X KB/DB Goblet or Front Rack Step Ups on 18″ box + 60m Waiters Carry (light KB overhead, Heavy at side) switch arms at 30m
x Six Rounds for time

Then:
20 strict dead hang pull ups try unassisted even if one at a time
While resting between pull ups do sets of 10x sit and reach, no more than 100 total.