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

Hang Power Clean (12 min to reach a 1RM)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Alt DB Snatch 45/25

20 DU

Metcon (No Measure)

OPT:

EMOM for 6 min

5 V-ups

10 Mtn Climbers