Pre-workout Mobility

Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

 

Weekly challenge Situps

Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB

 

Atarim

Strength

Front squat
then

Metcon

4 RFT:
5 thruster 50/30
10 KB Swing
15 diamond pushup
30 DU
(order does not matter)

 

Odd objects

Strength

Partner fireman carry squats (sub for sandbag if no safe partner is available)
3xME
then

Power Wod

400m Farmer carry AHAP (use 45kg dumbell, or use screw-able dumbells to make heavy weight)
every time you put down the weight = 10 swing penalty

Post your results to the Whiteboard.