Warm-up
Shoulder stretch- rig hang
Spend 5-7 minutes demoing and finding an appropriate scale for the pull ups, then
Min wod
3 pull ups
5 lunges
7 wall balls
11 jump rope
5 barbell cleans
7 front squat
100 m run
Metcon
10 AMRAP
5 Pull ups
10 med ball OH lunges (L+R=2)
15 wall balls
20 jump rope/dubs
5 Pull ups
10 med ball OH lunges (L+R=2)
15 wall balls
20 jump rope/dubs
Rest 2 minutes
10 AMRAP
5 pull ups
10 barbell cleans
15 barbell front squats
100 m run
Loads of technical work here. The warm up is designed to introduce and practice the movements. The first amrap should be at 80% effort, while the 2nd amrap is a lot about learning and practicing the proper barbell movements
Finisher
400 m cooldown walk