2/1/2017

-Warmup

400M row

3 slow rounds

5 kips

10 pvc ohs

-Mobility

1 min benched shoulders

1 min lizard

-Strength

Every 2 mins for 5 sets alternate b/t

A. 5 OHS @90% of 5RM

B. 8-10 UB toes to bar

-Conditioning

5 min amrap

5 power cleans 135/95

10 ring dips

Rest 5 mins

5 min amrap

500M row

Max wall balls in remaining time 20/14

-Cooldown

200M walK

Repeat stretches