7/11/2017
-Warmup
400M row
3 slow rounds
10 empty bar strict press
10 empty bar good mornings
-Mobility
1 min banded shoulders
1 min hamstrings
-Strength
EMOM X10
Even: 5 strict press @75% (Last Set Max reps)
Odd: 6-8 strict ctb pull-ups
-Conditioning
8 min amrap
3 bar muscle ups or 6 burpee pull-ups
6 deadlifts 275/185 225/155 185/125
9 HSPU
(Optional)
-Extra strength
6X2 floor press @31X1
-Extra skill
3XMax UB ring dips @3030 tempo, rest 2 mins between sets
-Cooldown
200M walk
Repeat stretches