Warm Up: 3 Rounds Of:

5 Negative Pull Ups (3 seconds on the way down)

10 Shoulder Taps

30 seconds Supinated Dead Hang

100 meter Run

Strength: 5 Sets Of:

10 One Arm Strict Press with a DB AHAP (each arm)

One Arm Ring Row each arm (Beginners: Ring Row)

*Rest as needed between sets.

WOD: 15 minutes AMRAP Of:

10 TTB

15 AKBS @24/16kg

20 Plate GTO @20/10kg