Prehab

upper/body dynamic

shoulder mobility

MetCon

For Time

3 rounds

10 wallballs

5 bar muscle ups

2 rounds

15 wallballs

10 chest to bar pull ups

1 round

30 wallballs

15 pull-ups

Strength

15:00

push jerk + split jerk

(build to a moderately heavy single, no misses)

Skill Work