Warm Up: 400m Run
10 Each 3-Way SPT
12R/12L RKBS @light KB
10 Squat Press Outs @light KB
10 Wall Facing Squats (3 seconds on the way down, 2 second pause at the bottom)
10 Alternating Thoracic Rotations in Squat
60 Second Dead Hang
Strength: Overhead Squat 3-3-3.
*3 seconds at the bottom of each rep.
WOD: On a running clock:
10 minutes to Complete:
3 RFT Of:
20/15 Calorie Row
Then: 10 minutes to Complete:
50 Pull Ups
50 AKBS @24/16kg
*Rest in remaining time of each portion.
*Each metcon is for time, scored separately.