Warm Up
Shoulder Mobility
Dynamic stretching
3 lap run
Deadbugs
Superman
Hollow Holds
Planks

 

Strength
DEADLIFT 90%
Warm up to working sets
Build up to heavy single then 5×1 @ 90% Max out on last set

 

 
Metcon
CF.15.11.27 PERFORMANCE
8 RFT
2 Snatch 60/30
4 HSPU
6 Wall ball 20/14

 

 

CF.15.11.27. FITNESS
6 RFT
6 Power snatch
6 Wall ball