Warm Up: 400 meter Run

10 Yoga Push Ups

10 One Arm Press each arm with KB/DB

10 Supinated Ring Rows/Chin Ups

60 second Dead Hang

Strength: 4 Sets Of:

7 One Arm KB/DB Press each arm AHAP

7 Weighted Chin Ups AHAP (Beginners: Chin Ups\Supinated Ring Rows)

*Work with the same weight across. Rest as needed.

WOD: 3 RFT Of: 

12 Thrusters @30/20kg

12 Burpees OTB

12 Push Press @30/20kg

*Rest 90 seconds.

Time Cap: 14 minutes.