Main – CrossFit

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Push Press (3*12 @ 65%)

Metcon (AMRAP – Reps)

8 min:

3 strict press 95/65

3 burpee over the bar

6 strict press

6 burpee over the bar

etc
finisher – tabata T2B

Metcon (AMRAP – Rounds and Reps)

B-Fit

Complete as many rounds and reps as possible in 3 minutes of:

10 Single-Arm Dumbbell Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 3 minutes between sets, and complete a total of five sets. Resume each round where you previously left off.