Front Squat , Max HSPUs

Warm Up: 2 minutes double unders, 1 minute jumping jacks, 10x: pvc shoulder, pvc OH side bends, shoulder rotations, band stretch 2min each side.

Buy in:
10 strict pull-ups
Front Squat warm up: wrist rotations, wrist extensions on floor, samson stretch each side 25 secs.
Prayer squat 25 seconds, 10 empty bar front squats then warm up to 5 rep.

Strength:
Front Squat 5-3-10-3-5

WOD:

5 rounds:
Max HSPU FULL ROM!!!!
200m row
Score is max HSPU

Cash out:
50 abmats for time

All workouts will be scaled to your individual fitness level.