Main – CrossFit

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Dyno (No Measure)

3-4 Minutes of Constant KB Movement

10 Wall Squat

Wall Angels

10 HRPU

10 Pull-up

Banded Complex

Sampson Stretch

Scorpion

Foam Roll Upper T’s

Floor Press (3 EMOM for 9 min @ 70% Close, Med, Wide)

DB Row (3×8-10 Moderate Weight)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 HSPU

10 Pull-up

15 KBS 24/16

Rx+ 32/24

Metcon (No Measure)

OPT:

3x Max L-Sit Hold “Rings or Bar”

3×20 Face Pulls