Warm Up

Bear Crawl
Crab walk
2 rounds, partner standing side ball throw. 10 each side.
Tabata Hollow-Superman

 

 
Skill / Strength

3 sets of 5 pull up progression

Then:
3 rounds
15 sec pull up bottom position hold
15 sec top hold

 

 
MetCon

MR.15.08.27
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Deadlift
Lateral Burpees over bar