Warm-up:
Row 500m

15 dislocates

15 good mornings

15 leg swings

10 burpees
Banded hip distraction

5 strict pull-ups

5 pull-ups 
Strength and skill:

Five sets of…

Front Squat x 2-4 reps 

Rest 20 seconds

Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible (pull-ups if still do not have C2B)

Rest 3-4 minutes
WoD:

Complete rounds of 15, 12 and 9 reps for time of…

135/95 lb. Hang Squat Cleans

Burpees Over the Barbell
Mobility:

Mash quads

Roll lats

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