2 Sets:
1:00 Ski
10 Hanging Scap Retraction
10 Kip to Swing
2-3 Strict Pull Up

With a partner, alternating FULL ROUNDS complete the following:
AMRAP 9:
12/9 Calorie Run
6 Pull-ups
-Rest 1:00-
AMRAP 9:
12/9 Calorie Row
6 Bench Press (135/95)
-Rest 1:00-
AMRAP 9:
12 Alt. DB Snatch (50/35)
6 Burpee Box Jumps (24/20)

2-3 Rounds:
10 Diamod Pushups
10 Barbell Curls
10 Tricep Dips
10 Standing Alternating DB Curl
15 Hollow Rocks
30yd Isolateral DB Farmers Carry Left Arm (as heavy as possible – maintain quality)
30yd Isolateral DB Farmers Carry Right Arm (as heavy as possible – maintain quality)
30 Flutter Kicks (each side)