Warm up: Fence run as team
Movement prep:
Floor band pull aparts 10
single arm press 5/5
single arm swing 5/5
5min amrap
Strength:
Push press x 4 reps with 3 second hold at the top
every 90 seconds x 12mins
WOD
20-15-10
front squat
knee to elbows( toe to bars)
press ups(hspu)
