Pre-WOD (Skills/strength):
1. 4×6 Chin-up: AHAP (As heavy as possible), 4 count down

2a. 3×6 DB Row
2b. 3×20 Band Pull Aparts

3a. 3×10 Cuban Press
3b. 3×8-12 Barbell Curl: AHAP, 4 count down
– Keep the elbows tucked and by your side, controlling the motion for a full 4 sec.

200x Sit-ups
200x Mountain Climbers

Post-WOD (Challenge/Cool-down):
Easy jog

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