MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 WALL BALLS

A) 10min EMOM
10 Wall balls
Working on position

B) 3 Rounds for best weight
50 Wall balls
2mins rest between sets

Must be unbroken
Must be with great form, heels down, chest up and ball tucked in to the chin.

A) 5 Rounds not for time
5 Seated band strict muscle ups
or 5 Dips 5 Ring rows

B) 5 Rounds for time
7/5 Muscle ups
10 Burpee box jumps 24/20″

3 Rounds
Row 20/15 Calories
Run 400m
4 Rope climbs
30 Kettlebell swings 24/16kg

Programmed work or

Hip thrusts 4×10

https://youtube.com/watch?v=WcL86Lv_jsQ%2520frameborder%3D0%2520allowfullscreen

Photo courtesy of buffalocreekcrossfit.com