Warm Up

Banded air squat x 10 w/ 10sec hold x 2
Monster walk down/ backwards back
banded pull aparts x 10
banded tiger walk 20 (10 ea side)
banded thrusters x 10

EB temp FS x 5 33X1
30 second BB shoulder opener
30 second BB shoulder opener from elbows

MOB

Coach's Choice


Strength/Skill

FS
40% x 5, 50% x 3, 60% x 5, rest 2 mins

WOD

8 min to warm up overhead/ drill

OLY - Squat clean + Jerk
build heavy for the remainer of class

Finisher

Accumulate Max L-hang in 4 min


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