05.18.18

Warm Up3:00 run, row, bike 3-4 Sets - Shoulder and hip focused activation and stability

2 Turkish Gets Ups/arm 15m Perfect Bear Crawl 10 Alternating Single Leg Cone Touches rest 45sec between sets

Mobility: Shoulder flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly

Skill: Strict Press week 3

5 sets rest 1-2:00 between sets

5 reps @ 60%

5 reps @70%

3 reps @75%

2 reps @ 80%

2 reps @ 85%

WOD

3 RFT

2 ring muscle ups or 4 strict pull ups

12 OHS 95/65

18 Box jumps 24/20"