Metcon:
39:69 min AMRAP
6 Bar Muscle Ups
9 Wallballs 25/16lb
6 Kettlebell Swings 70/53lb
9 Toes to Bar
-100m Run Door to Door before each movement
-Do NOT run to the 50m mark and back
Accessory Work:
16min EMOM
Work for :30, rest :30
Swimmers (2.5 lbs plates optional)
Hollow rock
Arch rock
Banded lat pull with hollow hold
Rest as needed, working toward maintaining good shapes for the full working time
Mobility:
3 Position banded shoulder stretch, 1 min per position
