Warm Up: 5 mnutes AMRAP Of:

8 Jumping Squats (Not TnG)

8 SloMo Push ups (3 seconds on the way down)

8 Ring Rows

20 seconds Supinated Dead Hang

Strength: Chin Ups 6-6-4-4-2.

*Build to a heavy double.

Beginners: Pull Up Progression.

WOD: For Time:

40 Wall Ball @20/14lbs

30 DB Power Cleans @2X22.5/15kg

40 DB Burpees @2X22.5/15kg

30 Cal Row

Time Cap: 13 minutes.