| Warm-Up | ||
| Strength / Skill | Overhead Squat | |
| 20 Minutes | Work up to 5 rep max OHS weight | |
| 5 – 5 – 5 – 5 (3 or 4 sets), then | ||
| 4 – 4 – 4 – 4 (at 5 Rep OHS max) | ||
| Metcon | 16 Minute AMRAP | |
| 7 Hang Clean | ||
| 7 Burpees over bar | ||
| 7 Toes to Bar |
| Warm-Up | ||
| Strength / Skill | Overhead Squat | |
| 20 Minutes | Work up to 5 rep max OHS weight | |
| 5 – 5 – 5 – 5 (3 or 4 sets), then | ||
| 4 – 4 – 4 – 4 (at 5 Rep OHS max) | ||
| Metcon | 16 Minute AMRAP | |
| 7 Hang Clean | ||
| 7 Burpees over bar | ||
| 7 Toes to Bar |
Shogun CrossFit 