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