8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility

A- WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck Walk Forward/OH Duck Walk Backward/Kang Squat/GHD Sit Up or WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck Walk Forward/OH Duck Walk Backward/Kang Squat/Tuck Up

B- Overhead Squat- 15 Minutes To A Challenging Single

C- 10 RFT of: 5 Box Jump (30/24″)/4 Bar Facing Burpee/3 OHS (115/75) or  10 RFT of: 5 Box Jump (24/20″)/4 Bar Facing Burpee/3 OHS (75/55)

D- 4 Minutes Max Reps: D.B. OH Walking Lunge (25/15×2) + strict t2b. or 4 Minutes Max Reps: OH Walking Lunge (35/15) + Strict Hanging Knee Raise.

Notes: Perform 3 Strict T2B or Strict Hanging Knee Raise every time you rest the D.B. or Plate from the OH position.

Post your scores to the Whiteboard.

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