Warm-up
0-5:00
Briefing
5:00-30:00
Single Deadlift
Banded Side Steps
Spanish Squats
MB Thruster
Pullaparts
OH Pullaparts
Banded Press Outs
Shoulder 360 Glide
Kipping Swings
Muscle Up Practice
Jump Rope Practice
Metcon (Time)
12 RFT
6 Wall Balls
24 Double Unders
3 Bar Muscle Up