CrossFit
A: Partner WOD For Time
150 Wallball passes (bothmust squat) 10/9′ 9/6kg
Assault 120/90 Calories
30 Push Jerk 60/425kg
*If push jerk goes below shoulders then you have to do 5 burpees over the bar each to restart

RX+
150 Wallball passes (both must squat) 11/10′ 9/6kg
Assault 120/90 Calories
30 Push Jerk 80/55kg
*If push jerk goes below shoulders then you have to do 5 burpees over the bar each to restart

Mobility
Back and Shoulders

A. Thoracic ext – weighted 5:00
B. Rhomboid steering wheel 3:00
C. Lat Roll 3:00 P/S
D. Deep QL Smash 5:00 P/S
E. Lat Stretch 3:00 P/S
F. Ball in rotator cuff internal rotation 5:00 P/S
G. Distracted post capsule opener 2:00 P/S