Warm Up: 30 Jumping Squats

10 Inch Worms

3 Rounds Of:

9 Cal Row

12 Yoga Push Ups

15 seconds Supinated Dead Hang

Strength: Pull Up 6-6-4-4-2.

*Build to a heavy double.

Beginners: Pull Up Progression.

WOD: For Time:

12-9-6-3 RFT Of:

Burpee Box Jumps @60/50cm

Cal Row

TTB

— Rest 3 mins —

12-9-6-3 RFT Of:

Box Jumps @60/50cm

Cal Row

AKBS @24/16kg

Time Cap: 16 minutes.