Sunday, March 27

Warm-up
Warm-up
AMRAP X 7
8 Up-Downs
8 Samson Lunges
8 Scap Pull-Ups
8 Push-Up to Pike

Gymnastics
EMOM X 10 (Max reps)
EMOM X 10
Minute 1: 8 Strict Pull-Ups
Minute 2: :30 Hollow Hang

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 16
20 Plate Ground to Overhead (45/25lbs)(20/11kg)
20 Plate Overhead Lunges
20 Burpees to Plate

Cool Down
200m Group Cooldown Walk
Into..
:30 sec/direction 3-way banded shoulder distraction
:45/side Banded Lat Stretch