Skill/Strength:
Every 2 min for 5 Rounds
3 Deadlifts @80%
Metcon:
12 min AMRAP
3 Ring Muscle Ups
3 Shuttle Runs (25ft down and back=1)
20 Second Sandbag Hold 150/100lbs
Accessory Work:
4 Rounds
10 Alt. Bicep Curls with DBs
10 Banded Tricep Pushdowns
10 Light Dumbbell Side Raises
10 Light Dumbbell Front Raises
Mobility:
2 min Forearm Smash with Kettlebell, per side
2 min Tricep Smash with barbell on rack, per side
