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CrossFit WOD
3 x 6-12 Strict or Kipping HSPU or seated Dumbbell Press

6RFT
10 Pull-ups
10 Overhead Squat 95/63lb
10 Burpees

**Don’t tear!

Mobility:
2x
1 Min Lax Terres/Lat Mash (each)
2 Min Frog


BodyFit

AMRAP10
20 Alt overhead lunge
10 Push-up or plank to push-up
20 Cal Row

Rest 2 Minutes

AMRAP10
20 Air Squats
10 Dumbbell Push-Press
20 Burpees

Rest 2 Minutes

3×1 min plank