Warm-up:
400m Run + 3 sets of…
10 ext. rotation + 10 ring rows + 10 dumbbell tricep ext.

CrossFit/Performance:
A1. Seated Behind Neck Shouler Press @ 3010;
12,10,8,6/60 sec. Building.
B1. Eccentric Pull-ups (5 sec. lowering) 3,3,3,3 (use load if easy)/2:00 rest.
+
Tabata Mash…
Row x 8 rounds,
HR Push ups x 8 rounds,
Air Squats x 8 rounds.
*For total cal./reps.