Warm Up: 3 Rounds @light KB:

Perform 8 of each on the right side, then the left side:

Single Arm RKBS
Waiter Squats
Strict Press
& 5 Yoga Push Ups

Strength: 1 and 1/4 Front Squats 3-3-3-3.

*Build to a heavy set of 3 reps of 1 and 1/4 (each rep).

WOD: For Time:

60 Box Step Ups (30R/30L) with 1 DB @22.15/15kg (opposite leg and arm)

50 Wallball Shots

40 CTB Pull Ups

Time Cap: 13 minutes.