5/8/2017

-Warmup

400M row

3 slow rounds

10 Russian kbs 53/35

10 goblet squats with 3 sec pause in the bottom

-Mobility

1 min couch

1 min chest

-Strength

EOMOM X10 (5 sets)

3 back squats @80%

-Conditioning

5 rounds

9 thrusters 95/65 75/45

35 double unders

-Cashout

5 min amrap

Walking lunges

-Extra strength

5X2 Sumo deadlifts, climbing sets, heavier than last time, rest 2 mins between sets

-Extra skill

Every 45 secs X10

1-3 UB PERFECT muscle ups

-Cooldown

200M walk

Repeat stretches