Warm Up: Joint Mobil­ity fol­lowed by
A.) 2 Rounds of
Clock Lunges L
Clock Lunges R
Clock Sit Ups
B.) 180 Navy Arm Cir­cles while quick jumping

Strength: Shoul­der Press
5,5,5,5,5 (95)

Work: For Time com­plete 100 Pull Ups
**every­time you drop from bar com­plete
15 Push Ups
50 Squats
(i fell off bar 7 times, ouch) lots of squats and situps