• Warmup
  • Shoulder Prep
  • 3 Rounds
  • 25 Single Unders
  • 5 Barbell Strict Press
  • 25 Single Unders
  • :15 Bottom of Push-up Hold (no hips)

  • Metcon
  • 3 Rounds
  • 4 min AMRAP
  • 15 Power Snatches 75/55
  • 15 Box Jump Overs 24/20
  • 15 Pushups 

  • Rest 2:00 bw Rounds

  • Skill
  • 5 min EMOM
  • 10-35 DU or :30 DU