Warm-up:
Coach’s Choice
Strength/Skill:
Shoulder Press (6 x 3) *Use 85% of your 1 RM for all sets.
WOD:
Metcon (Time)
50 Double Unders, then
21-15-9
HSPUs
KB Swings (1.5/1)
Then, 50 Double Unders
Mobility:
Shoulders
Buy Out:
Farmer’s Carry Down and Back x 4
10 GHD Sit Ups
10 GHD Back Extensions