12/12/2016
-Warmup
400M ROW
3 slow rounds
10/8 empty bar front squats
10 empty bar good mornings
-Mobility
1 min couch
1 min lizard
-Strength
1X20 back squat add 10# to 60%
-Conditioning
14 min amrap
10 power cleans 135/95
10 CTB pull-ups
10 box jumps 24/20