8/29/2017
-Mobility
2-3 min foam roll
1 min benched shoulders
1 min pigeon
-Warmup
EMOM X 8 (2 rounds)
Min 1: 20 sec active pull-up hang
Min 2: 12 band pull aparts
Min 3: 5 yoga push-ups
Min 4: 10 pvc pipe pass throughs
-Strength
15 mins to find 1RM strict press
-Gymnastics Test 1
3XMax Effort strict pull-ups, rest 1 min between sets **must meet standard of chin over bar and full lock out at bottom.
-OR-
3XMax Effort horizontal ring rows, rest 1 min between sets
**Must meet standard of rings to chest and full lockout at bottom**
-Gymnastics test 2
2 mins max Strict HSPU (if you can't get strict, then you can kip, but note if kipped)
-OR-
2 mins max Push-ups (good standard)
-Conditioning
"Grace"
For time:
30 clean and jerks 135/95 115/75 95/65
-Cooldown
200M walk
Repeat stretches