2 Sets:
10 Scap Pullups
10 Spiderman Crawl with 5 sec pause (back leg straight, chest up, opening up hip flexor)
2 Turkish get ups each side

3 Rounds For Time:
20 Pullups
25 Wallballs (20/14)
20 1-Arm DB Hang Clean and Jerks (50/35)

*C&J – switch arms as needed (10/10)


After WOD
2 Rounds for time:
50/40 Cal Row
9/7 Ring Muscle Ups

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