Warm Up
2 sets of :
1:30 air bike or row
10m lunge walk + torso rotation
10m tin soldier walk
20 alt leg v-ups
12 ring row
then workout prep
2 sets of :
8 weighted lunge steps (first set lighter weights than workout weight)
3-5 toes to bars
3-5 pull ups

WOD
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max reps of 20 toes to bars + 15 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max reps of 15 toes to bars + 10 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max reps of 10 toes to bars + 5 pull ups

Strenght
Overhead Squat
5-4-3-2-1 reps, build to heavy single for the day
rest 2-3 min bwn sets

Accessory
2-3x15-20 laying knee curls on rower
2-3x12/12 seated kb press
2-3 x 10+10 banded trunk twits + 10/10 pallow press on half kneeling position
rest as needed