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