5 Rounds: Max Reps Overhead Press Max Reps Strict Pull-Ups Rest 2 Minutes Between rounds

*choose a weight and scale pull ups so you could get 12-15 reps when fresh

PureFit:

Tabata:  20 Sec on, 10 off x 3 min, 30 sec to transition to exercises

Row/Bike

Plank

Ring Rows

Wallsit

Mobility WOD: 1)  First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position, including pull-ups.

2) Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band.   Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest.  Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds.  Repeat on the left side.