Part 1:
4 Sets (Not for time)
5-10 Strict Pull Ups OR Barbell Rows
5-10 1 Arm KB Shoulder to Overhead
*A slight push press is allowed, but use minimally
Part 2:
4 Rounds
15 Overhead Squats (75/55)
7 Chest to Bar Pull Ups
then, right in to
4 Rounds
15 Wall Balls (20/14)
7 Toes to Bar