-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