CROSSFIT

Accessory

Rotator Cuff 5×5 (Ascending)

Front Raises 5×5 (Ascending)

Sunshine Raises 3×10 (Across)

Banded Reverse Flies 3×10

Banded Seated Row 3×10

Strength

[30s Deadlift Hold + 5 Deadlifts] x 5 (125/225#)

MetCon

17 Minute AMRAP of:

150 Wall Balls (W:14/9 M: 20#.10′)

90 Double Unders

30 Muscle Ups