Pull Ups!

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
10 Dumbbell Renegade Rows (50/35 lbs) (L Row, PU, R Row, PU =1)
20 Box Jumps (24″/20″)
Run 200 Meters

Weightlifting

Four sets of:
Weighted Strict Pull-Ups x 3-4 reps @ 21X0
Rest 20 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0

Rest 20 seconds 

Max Effort Hollow Body Hold
Rest 3 minutes