Warm Up
Shoulder mobility
Joint mobility
10 Air squat
5 Air squat with 3 second hold at bottom
Stay at bottom of squat and rock

2 rounds:
20 elbows to hands plank
10 sit ups
1 lap run

 

Skill / Strength
Kettlebell cleans

Double kettlebell front rack squats
6 sets of 3 @ 60% effort

 
MetCon
MR.15.09.28
15 min AMRAP
10 kettlebell cleans (5 per arm)
10 box jumps
5 V ups with med ball

Each round add 4 kb cleans (2 per arm)