Warm Up: 400 meter Run

10 Standing SPT

10 Cuban Press

10 Good Mornings

10 Squat Press Outs @light KB

10R/10L KB Halo @light KB

Strength: Weighted Strict Pull Up: 5-5-3-2-1 (build to a 1RM weighted PU).

Beginners: Pull Up Progression.

WOD: 3 RFT Of:

3 Hang Cleans @75/50kg

15 Wall Ball @20/14lbs

3 Hang Power Cleans @75/50kg

10 Wall Ball @20/14lbs

3 Front Squats @75/50kg

5 Wall Ball @20/14lbs

Time Cap: 15 minutes.