Strength + WG Aerobic Power

Training:

mixed grip strict pull-up ladder: 1-6-1 (change grip each rung)
+
cossack squat: 6 alternating reps x 3; really slow here (alternate side to side)
+
alternating renegade row @ 3111: 6-8/arm x 3-4 sets; rest 1-2 minutes

then,

5 RFT;
overhead walking lunges, down and back the length of the gym - 20KG tops
21 box jumps - 24/20"