SWOD

4 rounds not for time of:
Banded Glute Bridge x 10 reps @ 20X2
Strict Pull Ups x Max reps
Strict Chin Ups x Max reps
Kayak Special x 20 reps

Note: The Strict Pull Ups are immediately followed by the Strict Chin Ups without rest.

WOD

Every 4 minutes for 20 minutes (5 rounds), for times:
Run 400m