So Swole

BACK STRENGTH
3 sets of the following:
Max effort pull ups
Superset with 15 reps one-arm KB rows each side

CORE STRENGTH
3 sets of following:
1 min bridge
Superset with max effort toes to bar

WOD
AMRAP 12 minutes
10 lateral burpees over KB
20 wall balls 10kg / 6kg
30 KB swings 24kg / 16kg