Warm Up:30 Alternating Lunges

10 Squat Thoracic Rotations each side

10 Waiter Squats each side @light KB

10 Squat Press Outs @light KB

60 seconds Dead Hang

Strength: Front Rack Lunges 5X12 (6R/6L) @50-60%1RM Front Squat

*Weight is across for all sets.

WOD: In Pairs, For Time:

100 AKBS @24/16kg

100 CTB Pull Ups

100 Deadlifts @80/60kg

Time Cap: 18 minutes.

*Use only one barbell, change weight if needed.