Warm Up
Sally Up Sally Down AIR SQUATS

Mobility 5-10 minutes
Keg Stretch
Banded Shoulder mobility
Strength (20 minutes)
Max Pull Ups in 1 minute, then;
Weighted Chin Ups (strict) 5-5-5-5-5
Beginner work on strict pull up strength

Mobility 5-10 minutes

WOD
AMRAP in 20 minutes
2 Power Cleans
1 Front Squat
1 Jerk
50m Swim
L1: 155/115
L2: 135/95
L3: 95/65
200m run if swim is not possible.