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