Warm Up
2 rounds
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk around room
Strength
Weighted lunges with barbell
4x20
add weight as you can...
WOD
5 rounds for time
5 C2B pull ups
10 toes to bar
20 DB snatches, heavy as possible
Post
Shoulder mobility work