Warm Up
2x
10 inch worms
20 squats w/barbell
20 push press
20 good mornings w/barbell
Strength
3 x 20 pistols
3 x 5 3 second lowers on pull ups
WOD
6 rounds for time
12 head cutters 53/35
12 burpees
24 mtn climbers
Post
60 ring hold leg lifts
Shoulders with bands