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 (AMRAP – Rounds and Reps)

12 min:

5 DBL KB Clean * AHAP

5 strict pull-ups

5 strict HSPU

Snatch Pull (4*3 @ 100% snatch)

Metcon (Time)

B-Fit

A.

Every minute, on the minute, for 18 minutes:

Minute 1 – Front Squat x 6 reps

(add weight if you make all 6 reps)

Minute 2 – Supinated-Grip Pull-Ups x 6 reps

(add weight if you make all 6 reps)

Minute 3 – 6 Burpees + 2 shuttle runs

B.

For time:

Row 1000 Meters

75 Kettlebell Swings

50 Wall Ball Shots

C.

Every minute, on the minute, for 6 minutes:

Minute 1 – Supine Ring Row x 8-10

Minute 2 – Bottom’s Up Kettlebell Carry x 2 shuttles