Warmup
3 RFQ
5 pullups
10 pushups
15 squats
HSC review / mobility
For Quality
5×3 HSC — hang squat clean
Workout of the Day
“Nate”
20 min AMRAP
2 MU
4 HSPU
8 KBS (2/1.5pd)
*MU scale — 4 pullups + 4 dips
Mobility
stretch / roll shoulders + lats + upper thoracic
stretch / roll glutes + hammies
CrossFit Endurance
9:30am
32 min AMRAP
4 MU
8 HSPU
12 KBS (1.5/1pd)
16 cal row
*MU scale — 8 pullups + 8 dips