WARM-UP
1) Mobility / Down & Backs
2) Barbell Warm-up
3) Accessory:  5 minutes dedicated to just accessory work

ACCESSORY:
A) 5×5 Active Shoulders + 5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away + 5 Strict Pull-ups or Option
B) 1-2-3-4-5-4-3-2-1 Strict Pull-ups
2-4-6-8-10-8-6-4-2 Strict Push-ups

BARBELL
Back Squat, 15×80% of 1 RM
*continue to work on Accessory as you warm-up to 80%

BODY-WEIGHT ONLY
For time / 15 cap
100 Med Ball Air Squats ( touch down to a med ball)
Run 200m
75 Push-ups
Run 200m
100 Sit ups

WOD
For time / 12 CAP
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 WBS
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

KICKER
3 mins for max cals:  Bike, legs only