Movement Prep:

Shoulder Series

Warm-up:

2 rounds:

  • Sampson Complex
  • 1 minute jump rope
  • 10 Goblet Squat w/ 2 sec pause at bottom
  • 5 Inchworm + push up
  • 30 second Passive Hang
  • 5 single arm push press (each side)
  • 10 see saw steps

Strength:

5-5-5-5-5 Front Squat

Conditioning:

CrossFit Games Open WOD 16.5 (aka CrossFit Open 14.5)

21-18-15-12-9-6-3

  • Thrusters (95/65)
  • Burpee over bar

*20 minute cap