Warm-up:
4 x 10 Overhead Squats
4 x 5 Divebombers

WOD:
(3 sets of each)

10 x Pull-ups
20 x Push-ups
10 x Dips
10 x Good mornings (15#, 15, 20)
10 x Lunges (10#)
30 x Squats
10 x Dumbbell snatches (10#)

4 x 10 Rotator cuff exercise