Road Kill

1)
Pull-downs + Close Grip Pull-ups
12@50% + 6
10@60% + 8
8@70% + 10
6@ 80% +12
12@90% + Max Reps Close Grip Pull-ups

2)
Teams race to do 100 flying burpees w/ the 20# vest
Each team member does 10 at a time

3)
10 Sit-ups on Plyo Ball Decline
10 Back Extensions
10 Sidebends
20 Sit-ups on Plyo Ball Decline
20 Back…..
up to 30

4)
Face Pull +
Standing DB Bent over Row
8-10 + 8-10

WOD)
3 Rounds:
Run 400m
25 Pull-ups
10 Clean & Jerk @ 115#