Warm Up: 400m Run

10 Each 3-Way SPT

12R/12L RKBS @light KB

10 Squat Press Outs @light KB

10 Wall Facing Squats (3 seconds on the way down, 2 second pause at the bottom)

10 Alternating Thoracic Rotations in Squat

60 Second Dead Hang

Strength: Overhead Squat 3-3-3.

*3 seconds at the bottom of each rep.

WOD: On a running clock:

10 minutes to Complete:

3 RFT Of:

20/15 Calorie Row

20 TTB

Then: 10 minutes to Complete:

50 Pull Ups

50 AKBS @24/16kg

*Rest in remaining time of each portion.

*Each metcon is for time, scored separately.