500m run, 2x10 CF WU

OH Press
warm-up
20x5, 30x5, 35x3
working set
45x5, 50x3, 55x1+ (8) (1RM @69#)

15min. AMRAP:
Run 400m
20 Pull Ups (each round did 1 strict pull-up then red, blue, red&blue bands)
10 HSPU (on a box)

FINISH: 3 rounds + 400m run