11/21/2016

-Warmup

400M row

3 slow rounds

5 burpees

10 empty bar OHS

-Mobility

1 min couch

1 min lizard

-Strength

Every 3 mins for 15 mins

5 back squats @90% of 5RM

-Conditioning

For time

21-15-9

Calorie row

Hang power snatch 95/65

Rest 5 mins

21-15-9

Plate Oh walking lunges 45/25

Pull-ups