STRENGTH
4 sets
4-6 Tempo pike push-up (50X1)
3-5 Assisted chin-up (5+ seconds negative)
Rx+ options:
Tempo box HSPU or strict 5-8 strict HSPU
Regular chin-up (controlled descent)

WOD
For time
20-16-12-8-4
Anchored (weighted) sit-up
Renegade row@2x15/10 kg
Rx+:22,5/15 kg

Time cap: 11 minutes

ACCESSORY
2-3 sets
10-15 Single dumbbell curl
10-15 Single dumbbell front raise