Warmup - With an unweighted BB, do 2 rounds of:
Standing Shoulder Press - 9 reps
Back Squat - 12 reps
Clean Grip Row - 15 reps
#1 Strict Weighted Pullup
5 sets x 4 reps
Start with a weight you know you can do for 4 reps.
Then add weight by feel each set after that.
#2 Do one round of:
Unweighted BB Thruster - 20 reps
Double Under - 80 reps
Hand Release Pushup - 20 reps
Air Squat - 80 reps
BB Shrug - 20 reps
Plate Pull - 80 feet
BB Row - 20 reps
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