Main – CrossFit

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Active Mobility (No Measure)

5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Handstand Holds

Floor Press (3 EMOM @75% for 9 min)

Strict Pull-up

Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…

Shoulder Press (1 set of max Rep at 60% of 1RM)

Metcon (No Measure)

10 min AMRAP
5 Pull-up “challenge yourself”
10 Push-up “from 2″ def if poss”
15 Alt Lunge or Squat “opt plate”