Warm Up 2 X's up and back:

  • Up and back: bear crawl, crab walk and toy soldiers.
  • 10 bandy pull aparts (red or black band) 
  • 10 Wall ball

Mobility:
2 min each side banded bully. 

Skill:
1. 3X4-6 dips.
2. 3X8 strict press 65% across the board

Workout:
8 min AMRAP:
5 box jumps
10 power cleans 95/65#
15 goblet squats 45/45#DB

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