WARM UP
2 sets
400m jog
10 Dog Flossing
3 Pullups
6 Pushups
9 V-ups

1. Front Squat (3-2-1-1-1-1-1)

Work up to a heavy single

2. WOD 16ML.1
15min CONTINUOUS CLOCK

3min AMRAP
6 Pull Up (Scaled: Ring Rows)
6 box jumps 24/20
1min find 1rm Clusters
4min AMRAP
8 pull up
8 Box Jump 24/20
1min Find 2rm Clusters (T&Go)
5min AMRAP
10 Pull up
10 box jump 24/20
1min Find 3rm Clusters (T&Go)

SCORE:
Total reps on AMRAP + successful kg lifted = score
Successful lift means 3rm @ 80kg means 80 points not 240 points.