6/1/2017

-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: 5 strict press @72.5%

Odd: 5-7 strict CTB pull-ups

-Conditioning

For time

10-8-6-4-2

HSPUs

20-16-12-8-4

Box jumps 24"/20"

(Optional)

-Extra strength

5X5 floor press @31X1

-Extra skill

3XMax UB ring dips @20X2 tempo, rest 2 mins between sets

-Cooldown

200M walk

Repeat stretches