Warm Up20 cal row or bike then 2 rounds of: 2 lengths agility ladder :30-:45 squat hold

Mobility: Banded shoulder distraction x :30 each side Banded upper anterior stretch x 1:00 Wrist stretches x:30 each position

Skill: Push Press 5 sets of 3 reps heavier then June/July when we did 4x 6

WOD: 30:00 EMOM min 1: Assault bike :45 Men 75-80 RPM, Women 60-70 RPM min2: 60 sec row @ 2K pace min 3: rest min 4: sled push :45 with moderate weight min 5: rest