Front Squat 10-10-10-10-10 reps
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Do this WOD using a pvc pipe or broomstick if you have no access to a weight room. Keeping your elbows up can be a little difficult with no weight to push against, so hooking your chin over the pvc can help give you something to push against. If you do have access to weights, make sure you give yourself two to three minutes rest between sets. You should start with a manageable weight and work your way up to your 10 rep max (RM). If you find your max before you reach the last set, complete the rest of the sets at that weight.