Warm Up:10 No Jump Burpee

15 Supinated Ring Rows

5 Negative Chin Ups

10 seconds Supinated Chin Over Bar

10 Yoga Push Ups

20 Standing SPT

Strength: Chin Up 5-5-5-5.

Advanced: Add Weight!

Beginners: Chin up Progression.

WOD: 21-15-9 RFT Of:

Thrusters @40/30kg

Front Squats @40/30kg

SDHP @40/30kg

Time Cap: 10 minutes.