Thursday:  September 19, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded shoulder distraction, 2:00/side

2RDS
10 Dive bomber pushups
10 Inch worms
10 Spider mans

Strength/Skill(15:00 – 35:00)
Front Squat:  5×3 increasing

WOD(40:00 – 60:00)

Fitness
AMRAP 20 Minutes
15 Burpees
30 Air Squats
45/32 Calories on a Machine
2 Laps Run

Performance
AMRAP 20 Minutes
15 Burpees
30 KB Goblet Squats 70/53lbs
45/32 Calories on a Machine
2 Laps Run

Option 2:  53/35 (or lighter) on the KB Goblet Squats

Competition
AMRAP 20 Minutes
15 Burpees
30 DB Front Squats 50/35lbs
45/32 Cal Bike
2 Laps Run