Warm Up
Banded shoulders
4x
10 box step ups
10 jumping jacks
10 push ups
2 min. singles
Skill
Warm up with double under review
3 rounds
1 min. max effort of your choice (pull ups/burpees/double unders)
3 min. rest
WOD
3 min. AMRAP
20 DB snatch
20 wall balls
rest 2 min.
15 DB snatch
15 WB
rest 2 min.
9 DB snatch
9 WB
*you pick your own weight
Post
3 x 1 min. wall sit holding weight plate out front
1 min. rest in between rounds
Banded shoulders