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Wednesday Warm up:Row 250 (last 100 fast) 10 scap pullups 4 Turkish get ups THEN: Theraband 2x15 each Internal/External, Flexion and Extension Mobility Strength/Skill: Strict Press 4 sets of 6 - 8 using moderate weight WOD: 21-15-9 Burpee CTB pull-ups(Scale Burpee Pullups) American KB swings 1.5/1 pood If you can't do pull-ups without a band: 12-9-6 DB Pushup/Row/Row 30lb/20lb KB swings 1.5/1 pood (may go to knees for pushup. Need to stand up between reps) 
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