Warm Up: 40 Walking Lunges

10 Goblet Squats (3 secs on the way down) @light KB

10 Thoracic Rotations each side

10 Inch Worm

Strength: Back Lunges 3X12 @50%1RM Front Squat.

WOD:  Joshie – 3 RFT Of:

21 Right Arm DB Snatch @22.5/15kg OR KB @24/16kg

21 L-Pull Ups (Beginners: Pull Ups OR Ring Rows)

21 Left Arm DB Snatch @22.5/15kg KB @24/16kg

21 L-Pull Ups

Time Cap: 22 minutes.