Crossfit
A) For time:
1000m row
50 american kb swings (53/35lb)
1500m row
40 kb snatches (20/side) (53/35lb)
1000m row
30 single arm kb OH squats (15/side) (53/35lb)
*If no ergs available, bike erg double the distance
B) Overhead Mobility:
back of armpit scrub on lacrosse ball or barbell 2-3 min/side
Rx-Plus
70/53lb kb swings and OH squats, 53/35lb for kb snatches