Warm-up – 15 minutes
3 rounds of
4 windmills each side
3 arm bars each side
2 turkish get ups each side
1muscle up – make this challenging – strict if possible/medicine ball in-between the feet
Strength – 20 minutes
2 Push Press
1 Push Jerk
WOD
20 Minute AMRAP
5 Chest to bar Pull-ups
10 Wallballs
15 Kettlebell swings (1.5/1)
Level 1- Regular Pull-ups
Ca$h Out
20+ minutes of shoulder mobility band freestyle