Warm up 10:00, Yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
3 x 10 Shoulder Openers
3 x 5 Cuban Press 3 – 5 #

Then:
Work up to 1RM OHS
10@
6@
4@
3@
2@
1@
Then:
5 x 5 @ 60 – 70% of 1RM

Then:
20X KB/DB Front Rack or Suitcase Step Ups on 18″ box + 60m Waiters Carry light KB overhead Heavy in Down arm, switch arms at 30m
Six Rounds for time: ?

Then:
20 strict dead hang pull ups try unassisted even if one at a time
While resting between pull ups do sets of 10x sit and reach, no more than 100 total.

Later on Rec End < 60min