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

  1. Swimmers (2.5 lbs plates optional)

  2. Hollow rock

  3. Arch rock

  4. 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

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