Strength / Skill:
3x8 Weighted Strict Pull Up
Note: Pause between each rep for 5-10 seconds in each set.

WOD - For Time (20min Cap):
- 20 Hang Cleans (#115,75#)
- 20 Front Rack Barbell Lunges
- 20 Bar Facing Burpees

Note: Use same weight for cleans and lunges.

Post-WOD:
3x1Min Weighted Plank

Ouch is all I need to say.