5/15/2017

-Warmup

400M row

3 slow rounds

Empty bar hang power cleans

10 empty bar front squats

-Mobility

1 min benched shoulders

1 min couch

-Strength

EOMOM X 10 (5 sets)

1 Front squats @90%

-Conditioning

3 rounds

10 Power cleans 155/105

400M run

-Cashout

6 min amrap

Walking lunges

-Extra strength

5X1 sumo deadlifts, climbing sets, rest 2 mins b/w sets, heavier than last time

-Extra skill

Every 45 secs X 10 sets

1-3 UB PERFECT Muscle ups

-Cooldown

200M walk

repeat stretches