6/12/2017
-Warmup
400M row
3 slow rounds
12 alt. Lateral lunges
10 empty bar strict press
-Mobility
1 min banded shoulders
1 min couch
-Strength
EOMOMX10
3 front squats @82.5%
-Conditioning
For time
30-20-10
Thrusters 75/45
Box jumps 24"/20"
Abmat sit-ups
-Cashout
3X30 alt. Barbell lunges (15/leg)
Rest 2-3 mins b/w sets
-Extra Strength
3 sets
15 hip extensions
15 ghdsu
Rest 1 min b/w sets
-Extra skill
Every 50 secs X7 sets
2-4 UB PERFECT muscle ups
-Cooldown
200M walk
Repeat stretches