11/9/2016
-Warmup
400M row
3 slow rounds for time
10 empty bar hang power cleans
10 empty bar front squats
-Mobility
1 min lats
1 min pigeon
1 min hamstrings
-Strength
EMOM X 10
Odd: 3 TNG power cleans @70% of 3RM
Even: 3-5 HSPU
-Conditioning
"Death by wall balls"
EMOM for as long as possible
M1: 2 wall balls
M2: 4 wall balls
M3: 6 wall balls
Until failure
Rest 5 mins
"Death by strict pull-ups"
M1: 1 strict pull-up
M2: 2 strict pull-up
M3: 3 strict pull-up
Until failure
-Cooldown
200M walk
Repeat stretches