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

Shoulder Press (5 Reps EMOM for 9 min @ 50-60%)

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…

Metcon (Time)

4 Round

4 Man Makers 45/25

8 Strict Pull-up

Rx+ Add 2 Bar MU ea RND

Metcon (No Measure)

OPT:

3×10-12 DB Row

3×20 Close Grip Push-up

3×30 AB Cutters