-Warm Up-


2 rounds


10 boot straps

6 goblet squats

8 eccentric ankle dorsiflexion

6 scap pull ups

5 single arm ring rows each side



-Strength-


Front squat


Work up to a 2 rep front squat



-WOD-

Amrap 20

7 power cleans 135/95

12 wall balls 20/14

250/200m Row