Strength:

Mobility-Scap pull ups x 20 - Break up as needed

Single arm OH carry (44/25#)- 2x20m each arm

12 min EMOM: 6 DB Snatch (60/40#)- 3 each arm, alternate arms

Metcon:

1.

9 min AMRAP

2 Push Presses (95/65#)

2 Burpees Over the Bar

Add 2 reps each round

2.

Plank w/ feet on a med ball- 4x40 sec or ME

Russian Twists- 4x20 (20/14#)