Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

Strength:
5xMAX
1 arm chinup/archer/strict
then

Metcon:
3 RFT
200m sandbag run

Then 3 rds of:

3 bar muscle up
5 HSPU
7 clapping pushup

 

Dizengoff

Strength:
Establish 1 RM strict ring muscle up / weighted chinup
then

Metcon:
10-1,9-2,8-3..

Strict chinup
Strict TTB

perform 3 burpees between each round

Post your results to the Whiteboard.