Warm Up
S. mobility
500m easy row
inchworm
pogo jumps
Banded shoulder stretches.

 
Skills
HS –> HSPU

 
Strength
5 X 3 FARMERS WALKS
3-3-3-3-3 Lengths, Increase weight each set.
 

 

Metcon
CF.15.11.10
5 RFT
5 power cleans
5 HSPU

scale power cleans to M/Ball cleans, 10 reps
Scale HSPU to box