Warmup
50 DUs
2x
10 KBS
8 Pushups
6 Squats

Mobility
Hips
Shoulders

Skill
Pullup progression - butterfly/kip

WOD
15 AMRAP
3 OH Squats 115
3 Ab Mat situps
3 Burpees
6 OH Squats
6 Ab mat situps
6 Burpees
9 OH Squats
9 Abmat situps
9 Burpees
this equals 1 round. rinse & repeat for 15mins.
3 Rounds plus 9 reps