Warm Up: 400 meter Run

20 Standing SPT

1 min Plank Hold

10 Lunge + Rotate each side

10 Squat Thoracic Rotations each side

60 seconds Supinated Dead Hang

Strength: Push Jerk (Beginners: Push Press)

4-4-4-4.

*Build to a heavyish 4 rep- not TNG!

WOD: 9 minutes AMRAP Of:

12 Burpees

8 DB thrusters @2X22.5/15kg OR KB 24/16kg

6 C2B pull ups