Warm up-row/run/skip
Mobility- crossover symmetry
Max Effort Upper
Level 1-Floor press 1rm
Level 2- floor press 5×3
Accesory- 10kg weighted pull up 3xmax reps
WOD
3rnds
7 wall walks
20 burpees
Outdoor Metcon
Warm up-general movement
Mobility-banded hip flexor
Strength- split squat-5×8/8(use wall for advanced)
WOD
25kb snatches right arm
25 swings
25 burpees
800m run
25 burpees
25 swings
25kb snatches left arm
