STRENGTH: Pull-ups, 2 sets of Max Effort Reps on 2mins, then @min 4, 2-4 pull-ups at a 3-3-3 Tempo for another 6 sets (10-12mins)
3-3-3 Tempo = 3 secs up, 3 secs at top, 3 secs at down 

WOD:(Swing it!)

30-20-10

400m Run
Kettlebell Swing
Kettlebell Goblet Lunge

Rx- 80/62
S1- , 300m Run, 53/35
S2- 200m Run, 35/18

14min Cap