Skill/Strength:

Every 2 min for 5 Rounds
7 Front Squats
-Add load each round

Metcon:
10-20-30-40-50-40-30-20-10ft of Handstand Walking
1-2-3-4-5-4-3-2-1 Shuttle Lengths (30ft down and back=1)
18min Cap

Accessory Work:

Every 2:30 min – 4 Rounds

500m Row

Max Ring MU or Ring Rows

2 min Rest

Mobility:

Foam roll lats for 2 min each way
3 min straddle stretch (use rig for assistance)