Skill/Strength:
Every 1:30 for 5 Rounds
3 Strict Press with 2 sec pause at eye level
-Start with 50% and add load each round
Metcon:
15 min ladder
12/10 Cal Echo Bike
1 Bar Muscle Up
12 GHD Situps
1 Ring Muscle Up
-Add 1 rep to each type of MU each round
-Scale BMU to jumping off box, burpee C2B/burpee pullups, scale RMU to low ring progressions or pulls+pushes
Mandatory Mobility:
3 min delt smash per side
3 min lat smash per side
3 min forearm smash per side
