warm-up: 3x 5 strict pull-ups + 5 kipping pull-ups 6 Turkish get-ups 8 Sandbag Shoulders
WOD: James Davis Birthday Blowout 4×9 36 years old. 5.6. 4x 9 pull-ups 9 sbgu 9 hspu 9 mb pullovers
Talk with a coach about your goals, get the plan to achieve them.