15m - Dynamics

10m - Movement Prep

Metcon - 20m AMRAP in Teams of 3:

P1 - 100’ Plate Push 25lbs/10lbs

P2 - Rowing for Meters

P3 - One Arm KB/DB Thrusters 50/35lbs - non working hand holds a KB/DB in the front rack.

*Athletes will alternate Thruster arms every 5 reps.

**Pacer is the plate push.

Mobility - Pigeon Pose 2m. Seated Straddle 2m.