Warm Up: 400 meter Run

30 Alternating Lunges

30 seconds Supinated Dead Hang

60 seconds Handstand Hold

60 seconds side Plank each side (accumulate)

Strength: Front Rack Hold AHAP with a barbell

3X60 seconds Hold @60-70% 1RM Front Squat

WOD: 21-15-9 RFT Of:

DB Power Clean & Jerk @22.5/15kg

DB Burpees

Time Cap: 10 minutes.