Warm up
Mobility
3 rounds
10 scap pull-10 pull over -10 scap push-10 push ups hand release-10 squats “slow”
Skill
Find your 3RM Paused Front Squat (3s rest down on each rep)
Met Con
3 rounds at any pace of:
Max pull-ups
Max-rep bench press
Max squats in 60 seconds
End Of The Wod
Team of 2:
Amrap 8’
10 Wall Ball (share)
20m Run with Wall Ball (change when you want)
20 Squats ball (share)