Warm Up
100 Reps of:
AbMat Sit-up
everytime you stop it's 50 Singles

Complex
Pull Complex: 4 Rounds
3 x Rack Pull with Shrug
6 x Pull Up
9 x Inverted Row
12 x Banded Reverse Fly

Metcon
DT
5 Rounds of:
12 Deadlift
9 Hang Power Cleans
6 Push Jerks