Warm up (10 min)
2 rounds of
1:00 air squats
1:00 ring row
1:00 step back lunges
:30 side plank holds (R/L)
:30 push up plank hold + 30 sec rest

Mobility
Squat streching and OH/front rack streching (10 min)

Wod 1
Build to 40-50% of 1 rm front squat. 3x8 reps add weight each
set. (20,30,40%)
Kipping pull up prepare/ training for 5-10 minutes
2-3 sets of 3-6 reps.
you should warm up doing squats / pull ups as an superset

Wod 2
2 rounds
8 front squats @40-50%
12-16 pull ups or hardened ring row
rest 2 min
2 rounds
6 front squat @50-60%
8-12 pull ups or hardened ring row
rest 2 min
2 rounds
4 front squat @60-70%
4-8 pull ups or hardened ring row

BARBELL TAKEN FROM FLOOR SO 1ST LIFT IS SQUAT CLEAN AND THEN CONTINUE TO DO FRONT SQUATS.