Warmup: 400m Run

10 Standing SPT

10 Cuban Press

10 Squat Press Outs @light KB

2 Rounds Of:

30 Second Goblet Squat Hold

30 Second Dead Hang

Strength: Turkish Get Up:

5 Minutes reviewing TGU technique

Then: 3 Sets FOR QUALITY Of:

2R/2L TGU AHAP

8-15 Unbroken C2B/Pull Up/Jumping PU

6R/6L One Arm KB/DB High Pull AHAP

Rest as needed between sets

WOD: 2 RFT Of:

10 Chin Ups (Beginners: Supinated Ring Rows)

5 Hang Power Cleans @80/60kg

30 Air Squats

10 Hang Squat Cleans @80/60kg

30 Air Squats

5 Hang Power Cleans @80/60kg

10 Chin Ups

Time Cap: 15 minutes.