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