Skill/Strength:
Every 2 min for 5 Rounds
2 Push Jerks+2 Split Jerks
-Start at 65% limiting movement and add load each round
Metcon:
AMRAP 15
12 GHD Situps
7 Shuttle Runs
5 Ring Muscle Ups
Mandatory Mobility:
3 min delt smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
6 Glute Ham Raises
5R/5L Bent Over Dumbbell Row
