Warm-up:
3 Sets
8 Touchdowns
8 Pull-ups
8 Hollow rocks
:30 run in place jump ropes

then

400m run

Strength:
1 Rep Max Weighted Pull-Up
5-5-3-3-1-1-1 progressively adding weight until max

OCR WOD:For Time
50 Wall ball sit-ups 20/14#
1 mile Run
4:00 Accumulated Hollow Rock
1 mile Run
50 Wall ball sit-ups 20/14#

Cooldown:
Ape crawl 10 steps forward and back

Recovery:
Shoulders and Spine