General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

5 X 5 Deadlift, up to 315 lbs (215 lbs)

Pullup warm-up after each set

WOD:

10min AMRAP of:

10 Pullups

10 KB Swings (55/35)

10 OH Lunge (55/35)