Warmup:
20 minutes EASY:
1 lap jog
10 dowel passes
10 relax to hollow’s
500 m row
10 goblet squats

Skill: 10 minutes:
Med-ball Clean Technique

WOD:
Complete as much as possible in 12 minutes of:
1 strict pull-up
5 medicine-ball cleans
5 situps
2 strict pull-up
10 medicine-ball cleans
10 situps
3 strict pull-up
15 medicine-ball cleans
15 situps
4 strict pull-up
20 medicine-ball cleans
20 situps

Cool down:
1 lap jog
1 minute quad stretch/side