Warm Up
Row 500m easy pace
Hip and Front Rack Mobility
2 Rounds
- 10 Dislocates
- 10 OHS
- 10 Ring Rows @ 2111
Strength/Skill
A. Front Squat x 3 @ 30X1
In 12 minutes, build to a 3RM.
B. Weighted Pull Up x 2 @ 20X1
In 8 minutes, build to a 2RM OR Perform 2-3 Negatives @ 40A1 x 3
MetCon
3 Rounds for time
- 15 Thrusters (95/65)
- 15 HR Burpees
