Warm Up
Stretch and mobilize shoulders

3 lap run

3 rounds
1 length duck walk
10 Rotation to Handcuff
45s Hollow rock

Skills
Skills:
Forward rolls – james bond rolls on blue matts

Wall facing shoulder taps – legs together

Wall facing side walk – FWD roll

HS – fwd roll on blue matts

HS kick up to assisted PVC pipe walk

HS walk attempt

Only Progress if you are fully competent in the movement

Metcon
CF.18.09.13
EMOM 15

1. 5 High box jumps
2. 6 DB clean to jerk each arm 22.5/15
3. 10 – 15 Kipping pull ups