- 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