Warm Up: 400 meter Run

10 X 3-Way SPT

10 Wall Squats

10 Ring Rows

10 Yoga Push Ups

60 seconds Dead Hang

Strength: OHS 3-3-3-3.

WOD: 3 RFT Of:

10 OHS @40/30kg (Beginners: work from rig)

2 Rope Climbs

15 DB Power Cleans @2X22.5/15kg OR KB Power Clean @2X24/16kg

1 Rope Climb

20 Air Squats

Time Cap: 17 minutes.