Warm Up
Shoulder and wrist mobility
1 lap run, 1 lap lateral side step (switch sides every 3)
Spider-Man lunge with rotation box length
10 Roll back and forward to stand up

 
Skills / Strength
Front Squat Hold @ max effort
5 rounds hold for 15 sec
5 X 3 FRONT SQUAT 80%

 
Metcon
MR.16.01.11
For time:
50 Russian twists with med ball
40 air squats
30 half burpee- sandbag clean and press
20 Sit ups
10 Push ups