Mobilize, then:
2 sets of:
6 medball hamstring curls
12 hip extensions on ghd
18 band pull-aparts (9 regular/9 overhead)
A.) every :90 sec for 15 min (alternate)
1) 3 strict pronated pull-ups (heavier than last week)
2) 3-7 Strict HSPU @ deficit (either shoot for deeper deficit or more reps than last week at same deficit)
B.) 3 rounds for time:
400 m run
8 C2B pull-ups
20 wall-balls
8 C2B pull-ups
* rest 2 minutes between sets