Warm Up
Mobilize lats, shoulders

30 burpees
20 cal row
20 OHS
30 Walking lunges

Skills
Core activation:
EMOM 9:
1. Hip dip hold 30s (L-sit)
2. Single leg wall sit (15s each)
3. Superman hold 30s
Strength
STRICT PRESS
Strict press
5×5 @ 70% OF 1RM

Tempo 2s up, 1s pause, 3s down

Metcon
CF.18.08.17
AMRAP 15 in partners

3 BMU/CTB/Pull ups
9 DB thrusters 22.5/15
1 lap run

1 round each person then switch