A. Skill & Strength: 15 min EMOM (45 sec on/15 sec off) Min 1: 7.5 m Handstand Walk Min 2: 5 Thrusters for max weight (60%+) Min 3: Rest B. 4 Min AMRAP 40/30 Cal Erg Max Reps Thrusters 40/30 kg Rest 2 min 4 min AMRAP: 30 Thrusters 30/20 kg Max Cal Erg
Post WOD:
Shoulder health:
3 Rounds:
12/12 Seated SA DB External Rotation
1 min Front Rack Table Stretch SA DB Ext Rotation: https://youtu.be/rxRV-JCkM7Y
