Mobility
Light KB Curls (2 x 8) to warm-up biceps + go over chin-ups
Strength/Skill
1a) Strict Weighted Chin-ups: 5 x 5. Add weight each set or perform at bodyweight or partner assisted. Rest 60s.
1b) Weighted Push-ups: 4 x 6-8. Rest 60s.
Metcon
4 Rds of 30 work/30 rest:
1a) Wallballs (20, 14)
1b) Box Jumps (24, 20)
1c) Burpees
1d) Ball Slams or Sit-ups