Main – CrossFit
Shoulder Press (15,12,10,8,6 – heavy as possible for each set)
Metcon (Time)
“AB City”
3 Rds for Time
20 1-arm Russian KB swings (split reps right/left
10 Plyo Push Ups on Plate (scale to strict tight
10 1 arm KB sit ups (5 left 5 right)
Then
20 Knee ups (10 right/10left)
