CrossFit

A: 10min Kipping Skill Work
Pulling/kipping practice, clients choice, Muscle-up practice

B: AMRAP 20 minute work out open 11.5
5 Power Cleans 65/47.5kg
10 Toes-To-Bars
15 Wall Balls (20/14 lbs) (10/9 ft)

C: Soft Tissue work:
30 sec/side ball in rotator cuff soft tissue
+ banded ext rotation x 10 per side
+ Scapula Wall or floor slides

QuickFit
A: 5 Rounds
Run:
400m every 4:00

B: 2 rounds; 4 stations;
1:00 max reps
20 seconds rest b/w
1: Box Jumps
2: DB Push Press
3: Double unders
4: Wallballs

C:100 Abmat situps for time