Warm Up
Banded shoulders, stretch calves and hamstrings
2 min. run around room: high knees, butt kicks, crab walk, skip, etc.
2x:
20 one-legged squats (scale with a box if needed)
20 push ups
Skill
3 x 20 shoot throughs
3 x max ring hold
WOD
9 min. AMRAP
20 push press 45/35
10 burpees
Post
5 mins. coach's choice
Banded shoulders
Mobility ball on feet