Warm-up/Mobility
joints/ poles/ 10s
thoracic spine opener (roller)
Strength/Skill
Emomx9…
10 death marches (20×1)
30 banded push downs
5 db curls palms up/5 db curls thumbs up (2 sets in the minute)
Metcon
12.3…
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24/20″)
12 Push press (115/75)
09 Toes-to-bar
Acessory Work:
Rom Wod