JD

Warm-up: 500m Row; Mobility

Pull-up Ladder: 17 rounds (PR)
15 rounds unbroken butterfly

6 Rounds for Time: 9:29
12 Barbell Walking Lunges (40% 1RM Squat): 119/109/89/89/89/89
Sprint 200m (indoor sub high knee shuttle approx 40m x 4)