Warm Up: 2 Rounds Of:

5R/5L Lunge & Rotate

10 Each Standing & Squat SPT

10 Overhead Squat @PVC

10 Good Mornings @PVC

30 Second Supinated Grip Hang

Strength: Front Squats 3-3-3-3.

*Build in weight across sets.

WOD: 18-16-14-12-10-8-6-4-2 RFT Of:

Ball Slams AHAP

DB Snatch @22.5/15kg

*1 Rope Climb after each round (Beginners: 3 Rope lowers)

Time Cap: 16 minutes.