Warm Up:10 No Jump Burpees

10 Yoga Push Ups

10 Standing SPT

10 Good Mornings

60 Second Supinated Hang

Strength: 4 Sets Of:

10 Chin Ups *Add weight if possible, beginners: 5 x Eccentric Chin Ups

10R/10L Single Arm DB Bench Press @AHAP

WOD: 3 Intervals of 3 Minute AMRAPs:

10 G2OH @20/10kg Plate

8 DB Burpees @2 x 22.5/15kg

10 Air Squats

8 Burpees to Plate

Rest 1 minute between intervals

Score = Total reps across all 3 AMRAPs