12/7/2016
-Warmup
400M ROW
3 slow rounds
10 empty bar hang cleans
10 empty bar front squats
-Mobility
1 min lats
1 min pigeon
-Strength
EOMOMX10
3 tng power cleans @85% of 3RM
-Conditioning
For time
3 rounds
20 Alternating pistols
30 abmat sit-ups
40 double unders
-Extra conditioning
4 rounds
500M ROW
Rest 2 mins between sets
-Extra strength
For time
1-2-3-4-5-6-5-4-3-2-1
UB Strict pull-ups
-Extra skill
For time
1-2-3-4-5-6-7-6-5-4-3-2-1
UB CTB pull-ups