Warm Up: 2 Rounds Of:

10 Goblet Squats @light KB (2 second pause at the bottom)

10 Standing SPT

10 Alternating Thoracic Rotation in Squat

10 Scap Pull Ups

Strength: 15 minutes to work up to a heavy power clean + 3 front squats

Beginners: Focus on power clean technique, 1 power clean + 5 front squats

WOD: 3 RFT Of:

21 Pull ups (Beginners: Jumping PU)

15 Front Squats @40/30kg

9 HSPU (Beginners: Pike push ups)

Time Cap: 10 minutes