Warm Up: 30 Air Squats

90 Second Dead Hang

15 Squat Press outs @light KB

15 Slow Mo Push Ups (3 seconds on the way down & up)

3 x 5 Bench Press (Increase weight each set)

3 x 5 Pull Ups / 3 x 10 Ring Rows

WOD: Volkswagen on Steroids: 21-15-9 RFT Of:

Bench Press @100/70kg

Weighted Pull Ups @16/12kg

DB Front Squats @2×22.5/15kg

Time Cap: 20 Minutes