STRENGTH

4-4-4-4
Front Squat 75-85%
Superset each set with 15 Goblet Squat with KB AS FAST AS POSSIBLE

METCON

12 min AMRAP

20 Double Unders
10 Pull Ups
10 Double DB Overhead Squat

MOBILITY

3 min Banded Shoulder Stretch ea side
Foam Roll Lats