Warm-up
0-5:00
Briefing
5:00-15:00
Band Pull Aparts
OH Band Pull Aparts
Internal/external rotations
Yoga Pushups
15:00-30:00
Floor Press (3-3-3-3-3)
Go up in weight every round
Metcon (AMRAP – Rounds and Reps)
30:00-40:00
Clean work
Metcon prep
40:00-50:00
10 AMRAP
3 Power Cleans 185/125
6 Hand release Pushups
9 Box Jumps
50:00-60:00
Clean up and cool down