Skill/Strength:
20 min to establish 1RM Strict Press
Metcon:
5-4-3-2-1
Ring Muscle Ups
-5 Strict Pullups after each round
Accessory Work:
20 min EMOM
Min 1: 10 Kipping HSPU
Min 2: 20/15 Cal Row
Min 3: 12 Thrusters (95/65lbs)
Min 4: Rest
Mobility:
Lats and Delts (shoulders) – roll out with lacrosse ball for 2-3 min
