Warm Up:400 meter Run

15 KB Halo each side

15 Yoga Push Ups

15 Ring Rows

60 seconds Dead Hang

Strength: 12 minutes EMOM Of:

#1: 5-10 Strict Pull Ups OR 5 Negative Pull Ups

#2: 7 High Pulls each arm AHAP

WOD: 3 RFT Of:

10 Cleans @80/60kg

15 Pull Ups

20 Air Squats

Time Cap: 12 minutes.