Warm Up: 3 Rounds Of:

7 Empty Bar OHS (2 seconds pause at the bottom of each rep)

10/8 Cal Row Row

7 Double Waiter Squat @light KB

35 seconds Dead Hang

Strength: Overhead Squat 5-5-5-3-3.

*Pause 5 seconds at the bottom on the last rep of each set.

WOD: For Time:

60 Thrusters @40/30kg

60 CTB Pull Ups (Beginners: Jumping CTB/Jumping Pull Up)

60 Cal Row

Time Cap: 17 minutes.