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 (5 @ 65%, 5 @ 75%, 5+ @ 85%)

Metcon (Time)

3 RDS

Run 200m

35 deficit HR push-ups 45/25

15 GHD situps