Warmup
3 rounds of:
10 Ring Dips
10 Squats
10 Box Jumps
Samson Stretch

WOD
1st
Bench Press 10-8-6-4-25

2nd
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 35 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Score= Time and Number of Sets

Insulin: Body Weight and Energy Production
By Dr. Scott Connelly