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Warm Up:

500m Row
5 min Joint Mobility
3 Rounds:

• 30m shuttle run/ 10 Squats
• 30m shuttle run/ 10 Chest-to-floor push ups
• 30m shuttle run/ 10 Sit ups
• 30m shuttle run/ 10 back ext.

Max Effort:

Handstand Push Ups 5,5,5,3,3,3 reps

WOD:

"Death by Pull Ups"
Do one pull up the first minute, two the second, three the thire etc.  Go until you fail to finish the required number of pull ups within the minute.