5/22/2017

-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)

1 back squat @90%

-Conditioning

For time

1000M row

80 double unders

60 abmat sit-ups

40 wall balls 20/14

20 power cleans 135#/95#

-Cashout

6 min amrap

Walking lunges

-Extra strength

3X10 Sumo deadlifts, climbing sets, rest 2 mins between sets

-Extra skill

Every 90 secs X7 sets

2-4 UB PERFECT muscle ups

-Cooldown

200M walk

Repeat stretches