Skill: 2 ladders of strict pull ups

Strength: Front squat 5×2 – 1 & ¼ squat (full squat then come up ¼ of the way and then go back down then up all the way back up for each rep)
Bench press 3×3 (progressive weights)

Wod: 4 rounds for time
10 Front rack lunges (athlete must be able to complete all 10 lunges without putting the bar down)
400m run