Warm Up: 3 Rounds Of:

10 OHS @empty bar

10 Standing SPT

30 seconds Supinated Dead Hang

10 Wall Squats

Strength: Overhead Squat 5-5-3-3-2.

*Build to a heavy double.

WOD: 8 minutes AMRAP Of:

10 OHS @40/30kg

8 Lateral Burpees OTB

3 RMU (Beginners: 6 Pull Ups/Jumping Pull Ups + 6 HR Push Ups OR Jumping RMU)