100 L-Pull Ups

Warmup

1 min Jump Rope

50 sit ups 

1min Jump Rope

Then:

3 rounds of:
5 Toes to Bar
10 Push Ups

15 Squats

Mobility

Roller on your IT bands. 2 min per side. 

Strength

5/3/1 Week 4 Shoulder Press

WOD

For time:

100 L-Pull Ups

Endurance

2 x 12 minute intervals with 5 min rest.

Try to keep moving (easy walking or jogging) during the rest. Force your body to recover while moving. If they both go well and you're up for another, go for it.

Note: Yesterday was tough. The hang squat cleans took a long time. I went with 115  and it's good that I did or I might still be there. I used the hook grip.