Warm up
3 rounds
5 strict pullups
5 strict dips
5 strict hspu
10 deck squats
1 TGU each side
Strength
Windmill
5×5 each side
Arm bar
5×5 each side
5×5 DB oh shrugs
Strict pull up
Work to a heavy single
WOD
16 single arm ohs
16 DB snatch
Amrap 11