1. Warm up/mobilize
2. Skill
Negative Dips
5-5-5-5-5
3. Strength
2 rounds (in partners, reps are for each person, heavy weight)
10 Med ball underhand throws
10 Med ball side rotations
20 Med ball partner speed rotation
10 Med ball overhead throw
10 Med ball backward overhead toss
4. WOD
AMRAP 8
15 sit ups
7 thrusters (42.5/30)
5. Recovery