Strength:
4 sets:
10 pendlay rows AHAP
20 bent over reverse flys @recovery pace
Rest 1:00

Wod:
8min AMRAP
3 slamball squats (50/30)
3 slamballs (50/30)
3 pull-ups
6 slamball squats
6 slamballs
6 pullups

Accessory:
100 hip ext
*every 0:30 complete 5 strict pull-ups (starting at 0:00)