Warm Up: 30 Walking Lunges

15 Good Morning

15 Inch Worm

10 Thoracic Rotations each side

10 X 3-way Deadlift @empty bar

Strength: Work up to 75% of your 1RM, then complete a 10 minutes EMOM Of:

3 reps TNG at same weight.

WOD: 12 minutes AMRAP Of:

2 Ring Muscle Ups OR 4 Burpee Pull Ups OR 6 Jumping Pull Ups

6 Power Cleans @70/50kg

12 TTB

18 Wall Ball @20/14lbs