Limber 11
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 30 seconds
Minute 2 – DB Z-Press x 5 reps
Minute 3 – banded pull aparts x 10 reps
Strength/Skill
Every 2 minutes for 8 minutes (4 sets):
Back Squat x 1-2 reps @ 90%
Then. . .
One set of:
Back Squat x 8 reps @ 75+%
Metcon
“Josh”
For time:
21 Overhead Squats (95/65)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
Accessory Work
Pick one of the following: Two sets for max weight of:
100-Foot Yoke Carry
Rest 2-3 minutes
OR
Two sets for max weight of:
100-Foot Hand-Over-Hand Rope Pull
OR 180-Foot Sandbag Carry (turn at 90-feet)
Rest 3 minutes