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#)