Warm Up
Mobilize shoulders

3 rounds
50 Single skips
10 Rotate to Handcuff
10 PVC OHS

Strength
PULL UPS
Please input your scale e.g. used green band
Strict Pull ups
3x 75% of ME, 90s rest
STRICT PRESS
Strict press 3×3 @ 80%
Tempo 2s up, 1s Pause, 3s down
Metcon
CF.18.09.25
15 minute AMRAP
20 HSPU
30 TTB
40 KBs 24/16
50 DU