01.18.2018

Warm up:

3 rounds (reps go up every round)

5-10-15 MDBall clean

5-10-15 SLOW Ring Rows

5-10-15 Sumo deadlift high pull with KB

2-4-6 Inch worm

Mobility:

[10:00]

1. T-Spine Smash/Lat smash 2:00/
2. Banded Lat pull down 3x 12

Strength:

(Super Set: 4 rounds) (CAP 15:00)

10- 1 arm KB Bent over row (AHAP, Across)

MAX strict pull up (minimum 3, if not, use a band)

Rest 1-2 minutes

Conditioning:

EMOM 18:00

1. 12 DB Hang Power clean (AHAP, UNBROKEN)
2. 12 WallBall @20/14

3. Ring plank hold 45sec