Strength/Skill:
Every 2:00 for 5 rounds
Front Squat
2×5 @ 60%
1×4 @ 70%
2×3 @ 80%
Metcon:
2 Rounds
21 Thrusters 95/65lbs
15 Pullups
9 Bar Muscle Ups
Accessory Work:
Arms by Odin
“Run the plates”
10 reps of super light weight (ex. 10# plate) and then go up to the next weight immediately (ex. 15# then 25#, etc.) until your arms fall off (or fail)
Mobility:
Elevated pigeon stretch on a box (sit into stretch for 5 secs. And then release. Repeat 10X)