WARM UP:
High Knees
Figure Fours
Bear Crawl
5 Push Ups
15 Air Squats
10 Shoulder Dislocates
10 Shoulder Press / Behind the Neck

M/E
Jerk From Behind the Neck
10 Mins

M/E Strict Pull Ups
3 Attempts, Record Total

M/E Push Ups
3 Sttempts, Record Total

WOD:
15 Ring Push Ups
30 Ab Mat Sit Ups
400 Meter Run

4 RFT