tim
Main – WOD
Warm-up
Metcon (No Measure)
Jump Rope 2 Min
3 Rds
6 OHS [Bar]
9 Push Ups
12 KB Swings
Front Rack / OH Mobility
Weightlifting
Push Press (3X10 – Build. Move the bar fast.)
Metcon
Metcon (Time)
3 Rounds for Time
15 HSPU [Strict]
15 C2B Pull Ups
Metcon (AMRAP – Reps)
Superset (same arm, then switch)
3×12 1-arm DB Front Raise 3010
3×12 Ext Rotators 3010
reps = score. Record weights in comments.