WU:

800m Run, 1000m row, or

bear crawl

crab walk

cat/cow

bird dog

30 sec dead hang on pullup bar

shoulder mobi

5 RFT:

11 Burpees

11 Pull-ups

*fast

ST:

3 Supersets of:

10 Bent over Barbell Row (Kip if you want)

10 Front Rack Lunges (5/5)

(Go heavy. No scoring needed. same bar. No rack. The supersets are performed back-to-back with little to no rest in between. Rest as needed between Supersets.)