A WU/Mobility 5-4-3-2-1
Scap pull ups
face pulls
hollow rocks
squat jumps
1 minute rotator cuff stretch each side
B. E.M.O.M 30
1: 20 Wall balls
2: 14 Russian KBS
3: 14 burpees
4: 6 front squats (60/40)
5: 6 strict pull ups / 6 banded pull ups / 8 ring rows