Warm Up
Dynamic shoulder mob
High knees – Butt kicks

2 lap run

Agility Ladder

 
Skill / Strength
Rolling Pistols

Weighted horizontal pull
60% effort
4 times

 
Metcon
MR.15.11.26
21-15-9
Goblet squat (20/16) or according to coaches
Overhead soccerball throw (3 mats away from the wall) (20#/14#)
1000m row buy out