Warm Up
200m jog
Couch stretch
30 lunges
30 push ups
30 squats
10 burpees
Strength
Pull up work
20 scap pulls
10 strict pull ups
10 superman/hollow rocks
5 1,2,3s focusing on big pull on 3
1 min. ME pull ups
WOD
For time
20 burpees
50 DUs
40 wall balls 20/14
30 T2B
40 push ups
50 DUs
20 burpees
Post
60 ring hold leg lifts