Warm Up


2 rounds


10 prone shoulder retractions

10 upper extremity nerve flossing

5 turkish situps (each side)

5 high pulls (each side)

5 sumo pushups




-Strength-



Turkish Get-Up


1-1-1-1-1-1 (each side)


Strict Pull-Ups (weighted)


3-3-3-3-3-3


WOD


21-15-9


Floor Press

Pull-Ups