run dumpster and back, 10 to touches, shuffle blacktop and back, 10 split leg stretch, backwards run blacktop and back, 5 squats. carioca blacktop and back…then alternating floor lat stretch x 10 ea, bar hang and twist x :15, lunge/reach/elbow to instep x 2 ea, push-up  handwalk x 2, DB deadlift x 10


e db snatch/pull-up  holds/ring play

t Deadlift 10. 5, 5, 4, 3, 3, 3


e 7-8:00 AMRAP of

10 alternating db snatch

10 jumping pull-ups (jumping chest to bar)

t 21-15-9

db snatch (20-35)

pull up (jumping pulls x 2)


kids choice

Megan Kestel

Written by: Megan Kestel

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