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

Thruster (12 min to work up to a 5RM Thruster)

4 min Rest

Metcon (AMRAP – Reps)

7 min Ladder
2 Squat Clean 135/95
1 HSPU
4 Squat Clean 135/95
2 HSPU
6 Squat Clean 135/95
3 HSPU
keep adding 2 Cleans and 1 HSPU reps per round
4 min Rest

Metcon (AMRAP – Reps)

5 min AMRAP
10 KBS 24/16
10 DU