Steve's Muscle Palace

Warm up: 10 step up, 10 push up, 10 lunges, 10 pull up, 10 burpee, 10 ring dip, 10 back ext, 10 situp. 2 rounds.

Str: close grip bench press work up to a heavy triple(index finger on edge of smooth and knurl)

Wod:Amrap 30min- 1 weighted pull up, 3 L pull up, 5 kipping pull up, 30 sit up, 30 supermans.
Use what you can manage on the weight pull up, don't be stupid.