limber 11
Every minute, on the minute, for 6 minutes, complete:
Minute 1 – T-Spine Pulse on Bench x 30 seconds
Minute 2 – DB Z-Press x 5 reps
Minute 3 – Reverse Flys x 10 reps

Strength/Skill
Every 3 minutes for 12 minutes (4 sets):
Back Squat x 2 reps
*Build to today’s heavy double
Then. . .
One set of:
Back Squat x Max reps @ 75%

Metcon
For time:
Run 1600 Meters
10 pull ups
15 Deadlifts(255/155)
Run 1200 Meters
4 pull ups
10 Deadlifts
Run 800 meters
6 pull ups
5 Deadlifts

Accessory Work
Two sets for max weight of:
60-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes

The rope pull is one of the best exercises to get strong lats and healthy shoulders.