11/23/2016

-Warmup

400M row

3 slow rounds

5 strict pull-ups or 10 ring rows

10 empty bar hang hang cleans

-Mobility

1 min lats

1 min pigeon

-Strength

EMOM X10

Even: 3 tng power cleans @ 80% of 3RM

Odd: 4-6 HSPU

-Conditioning

5 rounds

20 air squats

10 toes to bar

-Cooldown

200M walk

Repeat stretches