Warm Up:

400m Run

High Knees/Butt Kickers

Spider Man Stretch

10 Air Squats

10 Lunges

10 Pull-ups

10 Push-ups

Strength:

Row Intervals 14 minutes

20 seconds hard pace

40 seconds easy pace

Metcon:

AMRAP in 5 minutes of:

Snatch 95/65 lbs

then

AMRAP in 9 minutes of:

5 Shoulder to Overhead 95/65 lbs

5 Toes to Bar

5 Jumping Pull-ups / Pull-ups / Muscle-ups (athletes choice)

Open 20.5 at 1730!!