Warm Up: 5 Min Limit

150 M Row
10 Jumping Pull Ups / Ring Rows
150 M Row
10 Box Jumps
150 M Row
5/side DB Snatch

Mobility: 6 Mins

OH Mobility – Athletes choice with coach guidance
LAX Roll Posterior Shoulder
OR
Banded Stretches

Metcon: 12 Min

12 Min AMRAP:
15 Box Jumps
8 / Side DB Snatch (alternate if desired)
15 Ring Rows