Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
KB kneeling bottoms up press x8 (each arm)
Turkish get ups x4 each arm
Top of dip hold on rings x15 sec.
Hollow body hold x30 sec.

STRENGTH
A1. Pull-ups 4×6-8
A2. Dips x6-8

METCON
18 min AMRAP:
20 Alt. DB snatches (50/30)
10 DB step ups – each leg (24/20″)
20 Ball slams
10 GHD sit-ups