Mobility
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups


2 sets of 5 strict pull ups
complete these however you can
 
 
WOD
"How Dare You!"
with a partner- one work, one rest on rowing
5000/4000m row
E3MOM
10 synchro power cleans 135/95  95/65  75/55
10 synchro pull ups or 10 total pull ups