Buy in: 8 reps- Band shoulder prep, Goat bag hinges wearing hip circle, goblet squat wearing hip circle, dumbbell push press, light db or kb windmill. Mobilize.
In 10 minutes complete 3 sets of strict chin ups to failure. If you need to scale, use a band for assistance and strive to build strength by remaining as strict as possible.
3 rounds for time of-
Run 400 meters
21 KB Swings 35/53