Warm Up:  3 Rounds Of:

10 One Arm RKBS each side @light weight

10 Squat Press Outs @light weight

10 Squat Thoracic Rotations (5R/5L)

Strength: 12 minutes E2MOM Of:

3 Back Squats @80-85%1RM

WOD: Hellen- 3 RFT Of:

400 meter Run

21 AKBS @24/16kg

12 Pull Ups (Beginners: Jumping Pull Ups/Ring Rows)

Time Cap: 14 minutes.