Warm Up: 400 meter Run

Then, 3 Rounds Of:

30 seconds Dead Hang

10 PVC Good Mornings

10 Squat Press Outs @light KB

30 seconds Front Rack Stretch

Strength: Front Squat

2 x 5 @ 75%
1 x 3 @ 85%
2 x 1 @ 90%
2 x 10 @ 70%

*Rest 60-90 seconds between all sets.

WOD: 12 minutes AMRAP Of:

5 C2B Pull Ups

10 HR Push Ups

15 Ball Slam Cleans @15/10kg