6/5/2017
-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
Every 3 mins X15 mins (5 sets)
5 back squats @72.5%
-Conditioning
For time
1000M row
Then 3 rounds
10 squat cleans 115/75
10 toes to bar
-Cashout
6 min amrap
Walking lunges
-Extra strength
5 rounds
12 ghdsu
12 hip extensions
-Extra skill
Every 60 secs X7 sets
2-4 UB PERFECT muscle ups
-Cooldown
200M walk
Repeat stretches