Strength:
L2:
3 sets of unbroken work, rest as needed. Approach this like a weightlifting set. If you need to break, rest as little as possible. At the end of the series, rest as needed

2 Bar MU
4 C2B Pullups
8 Pullups
12 T2B

L1: Alternate rounds of:
7 pops and taps
7 Strict Pullups
7 Scap Pushups

WOD:
Buy in –
50 HS lateral plate walks
then
3 Rounds
Run 200m
10 KBS (70/53)
Row 250m (Alternate)
10 box jumps (24/20)

L1: Box position plate walks, 35/26, step ups ok to 20″ all over
L2: Box position plate walks ok, 53/35, step ups ok 24/20
L3: Box jumps only