-Warm Up-
2 rounds
10 shoulder openers
20 meters overhead carry each side
10 leg swings
5 strict pull ups
5 kb oh squats each side
-Strength-
Over Head Squat
*from the floor
7-7-7-7
-WOD-
For Time:
30 Pull-ups
20 OHS
15 pull-ups
10 OHS