Skill: Shoulder mobilty

(SMR, soreness relief)

MetCon: 10 RFT
Stairs run
10 Overhead Squats 20/15kg

 

Dizengof:
10 box jump overs

10 OHS 20/15

 

Ask coach for MOD.

 

Endurance:

 

For time:

50 Pull-ups

400 meter run

21 Thrusters 42.5/30,

15 Burpees

9 SDHP 42.5/30

800 meter run

21 Thrusters,

15 Burpees

9 SDHP 42.5/30

400 meter run

50 Pull-ups