550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (Start this at 20 past the hour)
5 x 10 of kettlebell swings, 16 kg/12 kg
a set of the pull-up warm-up after each set
Workout (start this at 40 past the hour)
1000 meter row
50 thrusters, 45 lbs/35 lbs
EMOM for 20 minutes of:
3 back squats
Do the first 10 sets at 70%, then go up as you can.
Work on your worst CrossFit Skill for 15 minutes.