10 rounds for time of 5- Warehouse sprints (up and back equals 1)
5-DB floor to overhead
(DB's touch the floor at bottom, at the top hips fully opened. That means stand up tall and straight, arms must be fully extended at the top. No partial press. go heavy)
5- Strict Dead hang pull ups ( arms fully extended at bottom, and chin over bar at the top. don't count the reps if the range of motion isn't complete.)