Front Squat 3 Rep Heavy

5 Intervals:
Strict Pull-Up 40 Sec/Rest 20
Burpees 40 Sec/Rest 20
Slamball 40/30lb  40 Sec/Rest 20

Accessory
4 Sets:
30 Seconds Each
Ring Push-Away/BB Rollout
V-Up
Superman Hold

Mobility:
Lizard
Pigeon