12/6/2016

-Warmup

400M ROW

3 slow rounds

10 empty bar strict press

10 burpees

-Mobility

1 min benched shoulders

1 min hamstrings

-Strength

EMOM X 5

2 push jerks @ 80%

-Conditioning

EMOM X21

7 rounds

MIN 1: 12/10 calorie row

MIN 2: 5-7 HSPU

MIN 3: 3-5 strict pull-ups