12/13/2016
-Warmup
400M row
3 slow rounds
10 pvc OHS
20 sec HS hold
-Mobility
1 min benched shoulders
1 min pigeon
-Strength
EMOM X5
1 Push jerk @90%
-Conditioning
10 min amrap
2000M row
Max burpees in remaining time
Rest 5 mins
8 min amrap
10 ring dips
20 abmat sit-ups
30 double unders