Warm Up: 20 Lunge & Twist (10R/10L)

10 Jumping Squats (Reset each rep)

15 SPT

10 Inch Worms with Push Up

60 Second Dead Hang

Strength: Back Squats:

5 x 5 @70-75% of 1RM

*Warmup with 10 reps @empty bar with a 1 second pause at the bottom, then build in weight

WOD: 12 Minutes AMRAP Of:

5 Strict Pull-ups (Scale: 10 Ring Rows)

10 Overhead Squats @50/35kg

15 Deadlifts @50/35kg