CROSSFIT

Mobility

Rotator Cuff/Hip Adductors

Strength

BTN Split Jerk 3-3-3-1-1-1

EMOTM 6 Minutes of:

10 Seated BTN Strict Press (45/65#)

Gymnastics

3 Rounds NOT For Time:

1-3 Legless Rope Climbs

10-15 GHD Back Extensions

10-15 Strict T2B

Max Shoulder Taps/Handstand

CROSSFIT

Strength

Snatch Grip Deadlift 5-5-3-2-1-1 (Heavy Single)

MetCon

10 Rounds For Time:

2 Power Snatch (95/135#)

4 Box Hops (24/30″)

6 Wall Balls (W: 14/9 M:20#/10′)

CROSSFIT

Skill

Kipping

Strength

Forward BR Lunge 10RM (3-5 Sets)

MetCon

For Time:

100 Pull-ups

Mobility

Forearms/Biceps/Lats

CROSSFIT

Lift/Strength

EMOTM 8 Minutes of:

-3 TnG Power Cleans + 1 Split Jerk

Back Squat 3×3 @ 80%

MetCon

“Annie”

For Time:

50-40-30-20-10 of:

Double Unders

Situps

CROSSFIT

MetCon

3 Rounds For Time of:

400m Run

50 Air Squats

Plyometrics – 30 Minutes