5/16/2017
-Warmup
400M row
3 slow rounds
10 empty bar strict press
15 band pull aparts
20 secs active pull-up hang
-Mobility
1 min banded shoulders
1 min pigeon
-Strength
EMOM X 10 mins
Even: 1 strict press @90%
Odd: 5-7 strict CTB pull-ups
-Conditioning
10 min amrap
10 push press 95/65
10 toes to bar
10 box jumps 24/20
(Optional)
-Extra strength
4X10 Single Arm DB bench press @30X2 tempo
-Extra skill
Every 45 seconds x 10
2-4 PERFECT strict HSPUs
-Cooldown
200M walk
Repeat stretches