Warm Up: 30 Standing SPT

30 seconds Wall Sit

30 seconds Plank Hold

30 seconds Supinated Dead Hang

30 Shoulder Taps (15 each side)

Strength: 5 Sets Of:

100 meter Farmet Carry AHAP

30 seconds Wall Sit

*Rest 2 minutes between sets.

WOD: 4 RFT, In Pairs:

21 DB STO @22.5/15kg

15 Pull Ups

9 Deficit HSPU on the DBs

Time Cap: 14 minutes.