Shoulder Smash

BOXFIT (6AM)

#1. For time:
Jabs
10-20-30-40-50-40-30-20-10
Run 2 rig between every set

#2. Partner AMRAP – 10 min
100 punches (each)
10 high knees (each)
20 KB swings (each)

#3. EMOM – 10 min
5 burpees
Max jabs in remaining time

CROSSFIT (5:30PM)

STRENGTH
Strict Press
10-8-5-5-5-3-3

WOD
3 rounds for time
40 double unders
20 shoulder to overhead 45kg / 30kg
40 double unders
20 toes to bar*

*scaling option: v-ups or 45 sec bridge

CIRCUIT (6:30PM)

FINISHER
10 min AMRAP
Overhead plate lunge to rig
10 KB swings
Overhead plate lunge to rig
5 push ups