Warm Up
Foam roll calfs and lats

3 rounds
1 lap run
30s Dead hang
15 V-sits

Strength
DB bench press 10 – 10 – 10 – 10

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

Metcon
CF.18.09.04
20 minute AMRAP

20 Hang power cleans 50/30
15 Burpee over bar
10 CTB pull ups
5 Thrusters