Friday, July 22

Warm-up
Warm-up
AMRAP X 7
8 Up-Downs
8 Push Press
8 Elbow Punches
8 Front Squats
8 Kip Swings

Weightlifting
Pause Front Squat (4×2)
Pause Front Squat
4×2 (w/ 3-sec pause in bottom)

Metcon
Ibtihaj (Time)
"Ibtihaj"
21-15-9
Thrusters (95/65lbs)(43/29kg)
T2B

8 MIN CAP

Cool Down
1:00 Couch Stretch/Side
1:00 Thread the needle Stretch/Side