Warm-up:
10 Pass thru
10 Leg swings
5 Deep squat complex
10 Spiderman lunge
3 Rounds of:
3 Thruster (empty bar round 1) & 5 burpee
then
5 Scap pull
5 Lat pull
5 Kip Swing
3-7 Pullups
150m Run
:30 Wrist Stretch

WOD:
100 Pullups for time (If you are able to do more than 20 UB pullups in a row than make the first 30 C2B, if you have less than 10 UB scale to 75, less than 5 UB scale to 50.
For every break perform:
5 Thruster (96/65#)
10 Burpee
150m Run
*20 minute cap.

Home WOD:
If you don’t have the ability to do Pull Ups at home then do:
50 Thrusters for time
for every break perform
15 Burpee and 300m Run

Mobility:
1:00 Archer
1:00 Frog