Warm-up
Mobility
https://www.mobilitywod.com/daily/wednesday-january-18th-2017-overhead-archetype/
2-3
 Mins each exercise.

2 Rounds of:
200m Run
10 x Ring rows
10 x Banded face pulls

WOD
4 Rounds for time of:
400m Run
15 x C2B Pull-ups
5 x Ring Muscle-ups or 15 x Ring dips

Extra WOD
Back squat
3 x 4 @ 80%

DB Row
5 x 8 each arm

Core
60 x Strict T2B

Wendler
De-load
Bench press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%