Warm Up
Mobilize and stretch lats

3 rounds
30 Mountain climbers
20 Back raises
10 PVC OHS

Strength
PULL UPS
Please input your scale e.g. used green band
Strict Pull ups

3 x Maximum effort, 2 minutes rest

STRICT PRESS
 Strict press 60% of max

Tempo 2s up, 1s Pause, 3s down

45 reps in as least sets as possible

Metcon
CF.18.09.11
18 minute AMRAP
In partners, share reps

30 Cal row
20 Single DB hang clean to jerk 22.5/15
10 TTB