CROSSFIT

Strength

100 Bench Press (95/135#)

-Each time the bar is racked, perform 5 pushups

MetCon

Plyometrics – 30 Minutes

CROSSFIT

Mobility

Scapular Retraction

Skill

Shoulder Taps/SA HS Holds

Lift

Snatch Pull + Snatch (Heavy Single)

EMOTM 8 Minutes of:

SG Push Press (2) + Snatch Balance

***Increase weight each minute the first 4 minutes, repeat for the last 4 minutes***

CROSSFIT

Strength

Seated Back Squat 5×2 @ 75%

Pause Back Squat 7×1 @ 55%

MetCon

2 Rounds For Time of:

30 HSPU

30 Hang Power Snatches (55/75#)

CASHOUT (Optional)

MAX Overhead Bar Hold (95/135#)

MAX Chin Over Bar Hang

MAX L-Sit Hold (Paralette)

*3 Sets*

CROSSFIT

Strength

Deadlift 5×3 @ 85%

Good Mornings 3×8 (WW)

SG Split Jerk 3×1

MetCon

8 Minute AMRAP of:

250m Row

7 Burpee Over Rower

CROSSFIT

Mobility

T-Spine/Calves

Skill

Tire Flips

MetCon

7 Rounds For Time of:

50′ HSW OR 200m Run

5 Tire Flips

20 Pull-ups

CASHOUT: 4×50′ HEAVY Sled Push