Warm Up

3 rounds

30 seconds deep squat hold
30 second glute bridge
30 seconds band thrusters
30 seconds band pull aparts
30 seconds passive hang
30 seconds shuttle runs
Pull-up demo/progressions/teaching
Pull-up warm-up/practice/form checks

Strength

1 rounds x 2 minutes max pull-ups at level of assistance or resistance you typcially do pull-ups during workouts

every 2 minutes on the minutes x 9 rounds
Pull-ups x 50% reps of max pull-up attempt

*If you normally would do a workout with a green band, see how many you can do with the green band for example. If you never try pull-up pick a big band or combination of bands and see how many you can do

WOD

Competitive:
4 rounds for time
15 wall balls (20/14)
25/20 cal row

Performance:
4 rounds for time
15 wall balls (20/14)
20/15 cal row

Lifestyle:
4 rounds for time
15 wall balls (14/10)
16/10 cal row