1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side separately
Ready
5 min EMOM
5 inch worms
10 mountain climbers - 4 count
Strength
Shoulder Press
3-3-3+
70/80/90% of your 90%
Strength
Overhead Squat
3-3-3
80/85/90%
Metcon
15 minute AMRAP
5 snatch e/s
4 swings
3 cleans e/s
2 press e/s
1 reverse get up e/s
AHAP
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