Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
10 Scap pull-ups
KB bottoms ups carry D&B
10 Kipping swings

STRENGTH
A1. Weighted Pull-up 5×4
A2. Max Push-ups x30 seconds
*Rest 2 minutes between sets

METCON
15 min AMRAP:
20 Alternating Pistols
15 GHD Sit-ups
10 C2B Pull-ups