Focus: Strength
Warm-up: 400 M Run
9 reps each {Strict pull-ups, V-ups, kipping pull-ups, 1 arm DB lunges (each arm), over head squats with dowel}
Shoulder mobility
Barbell warm-up
Skill/Specific Warm-up: 7 x 5 Back squat
WOD: 3 Rounds
9 x Leg lifts
9 x Burpees
