Pre-workout build-up
Overhead squat
3-3-3-3-3
– Build to heavier than workout loading.

WOD
21-15-9 reps for time of:
Strict pull-ups (banded, ring rows)
Overhead squats (95/135 lb)(65/95 lb)(35,/45 lb)
*choose pull-up variation that allow for 5+ reps/set

PUREFIT
5-7 Rounds
5 Cals
7 Pullups/ringrows
9 OHS- banded or PVC