Front squat work and upper pull work (Either strict CTB (chest to bar) work, or pull-up work on rings). / 12-15 minute WOD
The front squats are to work on raw strength, as well as upright torso positioning. That position work will cary over to all squats, any squat cleans, thrusters, wall balls, etc...
The pull-up work is to build a strong base to apply eventually towards MUS (muscle-ups - https://youtu.be/yMIWDKVs36Y). And for those that don't have pull-ups yet, this time will just continue to build your pulling base to work towards those first.
The WOD will generally be in a 12-15 minute range and the goal is to try to find a pace you can sustain throughout the whole thing.
A1. Front Squat 3X3 at 85% of 1 RM Rest 60 seconds
A2. Sternum to ring pull-ups 3X3-4 Rest 60 seconds
WOD: 12 min AMRAP:
12 Wall Balls (20/14)
10 Ring Rows
10 Hollow Rocks - scale to 20 sec hollow hold
Single Arm Farmers Carry down and back (53/35)
Single Arm Farmers Carry down and back other arm