Skill
Benchmark
or
30 Wall balls
30 Pull-ups
30 Wall balls
20 C2B
30 Wall balls
10 Muscle-ups
WOD
3 RFQ
Shoulder complex
8 Front raises + 8 lateral raises + 8 Reverse flies
8ea. Side plank hip thrust
Rx, INT, Scaled
n/a
Swift
10min AMRAP
15 Medball Clean
250m Row
