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 Russian kettlebell swings
Workout (start this at 40 past the hour)
3 rounds for time of:
550 m run
30 Romanian deadlifts, 75 lbs/55 lbs
EMOM for 20 minutes of:
3 back squats, start at 65% and go up as you can.
Work on your worst CrossFit Skill for 15 minutes.