Warm up: row 500m, shoulder prep WU, 3×10 ghd su and hip ext.
Skill: front squat 3×3
amrap pull ups, rest 30 sec.
10 med ball cleans, rest 15 sec.
10 wall balls, rest 15 sec.( use same ball used for cleans)
amrap squats to wall ball, rest 30 sec.
Post # of pull ups and # of squats completed.
If you want an extra challenge, wear a weighted vest.