-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