Warm-Up

2-3 Minute Move

30 - 60 Seconds Foam Roll

Your Choice

then

12 Arm Circles Forward & Back

10 Band Angels

12 Pass Throughs

16 High Mtn Climbers

16 Pike Toe Touches 

12 Kettlebell Swings

then on Bar

3 Strict Press

3 Push Press

3 Push Jerks

then Warm Up on Split Jerks

Strength/Skill

5 x 3 of:

Split Jerks

w/

4 x 16 of:

Pistol Squats

Metcon

 "Bike Hinge"

10 minute AMRAP of:

6/5 Cals on Echo Bike

7 Toes to Bar

8 Med Ball Ground to Shoulder (50/35)

w/

Every 2 minutes 9 Squats w/Med Ball beginning at 2 minute mark

- Score to Rounds plus reps in AMRAP

Accessory

3 sets of:

10-12 Leg Raise Side Planks w/Band in Iso

8-12 Dumbbell V-Raise

10-15 Dumbbell Chest Supported Face Pull