9/11/2017

-Mobility

2-3 min foam roll

1 min benched shoulders

1 min pigeon

-Warmup

EMOM X 9

Min 1: 40 secs run/bike/row/jump rope

Min 2: 10 kips

Min 3: 10 KBS 53/35

-Strength/gymnastics

EMOM X 12 (3 rounds)

Min 1. 12 Weighted R. Leg box step ups @20X1

Min 2. Pull-up progressions

Min 3. 12 weighted L. Leg box step ups @20X1

Min 4. pull-up progressions

Group A:

Min 2: 45 secs double KB farmers hold

Min 4: 8 YTI's @2020

Group B:

4-6 horizontal ring rows  @30X2

Group C:

4-6 PERFECT UB CTB Pull-ups

-Conditioning

"Never Forgotten"

For time

Cash in

2001M row

4 rounds

9 power cleans 165/115

11 lateral hopping burpees

-Cooldown

200M walk

Repeat stretches