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

Metcon (Time)

With a partner complete the following:

20 Tire Flips

20 G.I. Janes

400m Med Ball Run 20/14

20 G.I. Janes

100m Prowler Push 270/180 (one partner at a time)

800m Run

6 Rope Climbs

Metcon (AMRAP – Reps)

Tabata med ball sit-ups