Fitness

Skill
A: 2 Rounds of:
Reverse Sled Drags X 25M ME fully Supinated Bicep Curls (keep lat engaged)
Incline Bench SLOW TYI's X 10ea

Skill
B: 2 Rounds: 30 sec thumbs up lat raises 30 sec pause palms up hold (rest-1 min)
2 Rounds: 30 sec lat raises with 30 sec pause thumbs up

Metcon
1 X SB Squats for Max Reps (if you don't have a reason for stopping it was not enough)
2 X Hand over Hand Sled Pull x 30M
3 X OH SB Carry X30M

Metcon
3 Rounds of: 30M Sled Sprint 30M Yoke Carry

Performance

Metcon
3 Rounds of: 30M Sled Sprint 30M Yoke Carry

Metcon
1 X Front SB Squat Max Reps
2 X OH Yoke Carry X 30M
2 X Hand over Hand Sled Pull X 30M