Warm Up: 3 Rounds Of:

10 Medball Cleans

5 Yoga Push Ups

30 seconds Dead Hang

Strength: Back Squat 5-5-5-5.

WOD: 3 RFT Of:

30 Wall Ball @20/14lbs

20 Box Jumps @60/50cm

5 Pull Ups + 5 BMU UB

*The 5+5 should be performed unbroken. If you fail, stop & start over until you succeed.

Beginners: 10 Pull + 10 Push.

Time Cap: 15 minutes.