Warm Up with a mile run 

5 Rounds of:

3 Weighted Pull Ups w/45#

5 Strict Pull Ups

7 Kipping

12, 10, 8

DB Bent Over Row w/120#

DB Renegade Bear Crawl, 25 meters with 45# DB

20x Ball Slams

10, 8, 6 Reverse Pull Down with

21, 15, 9 Cable Face Pull

"Elizabeth"

21, 15, 9 for time

135# Squat Clean

Ring Dips