Warm up:

5/5 Step Down
5 Scap Pull up
10 Alt Step ups
1-3 Strict Pull ups/Ring Rows
10 DB weigthed Step ups
1-3 Strict Pull ups/Ring Rows

5 Sets: 

10 DB Box Step up (Heavy)
Max Reps unbroken Strict Pull ups

-Rest 2:00 btw Sets-

WORKOUT

RX

EMOM15
#45sec Max Rep Front Squat 45/30kg
#45sec Max Rep V-Up
#45sec Max Rep DU

EXTRA

3 Rounds
8/8 Side Lying Clam Raises
25/25 Banded Monster Walk