Warm Up: 20 Alternating Lunges

60 seconds Dead Hang

30 Standing SPT

10 Empty Bar OHS

Strength:Overhead Squat 4X4 @75-80% 1RM.

WOD: 4 RFT Of:

8 Power Cleans @60/40kg

8 C2B (Beginners: Pull Ups/Jumping CTB Pull Ups)

-3 minutes Rest-

4 RFT Of:

8 HPC @60/40kg

8 Burpee Box Jumps @60/50cm

*Each WOD has a 7 minute time cap, rest in remaining time.