Warm Up: 15 No Jump Burpees

10 Wall Squats

15 Squat Press Outs @light KB

60 seconds Supinated Dead Hang

Strength: Front Squats 5X3.

*3 seconds on the way down, 3 second pause at the bottom of each rep.

WOD: 4 RFT Of:

12 Hang Squats Cleans @60/40kg

12 Box Jumps @70/60cm

12 TTB

Time Cap: 9 minutes.