WARM UP

3 rounds:
400 meter run
10 air squats
10 meter inch worm push ups

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT OF THE DAY

For time:

400 meter run

3 rope climbs

800 meter run

15 db thrusters left

1 mile run

30 alternating db snatch

800 meter run

15 db thrusters right

400 meter run

3 rope climbs

RX: (50/35)

55+: (40/20)