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 @ 75%, 3 @ 85%, 1+ @ 95% + 5 lbs)

Metcon (AMRAP – Reps)

10 min:

row 5 cal

5 HSPU

5 DU

row 10 cal

10 HSPU

10 DU

etc
finish with 50 GHDSU 15/10 & 50 hypers 35/25 not for time

Metcon (AMRAP – Reps)

B-Fit

complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 20 calorie Row

Station 2 – 30/15 Push-Ups

Station 3 – 20 Box Jump Overs

Station 4 – 30 Goblet Squats

station 5 — Rest 1 min