03.22.2017

Warm up:

800m run
OR
800m row

Mobility:

10:00 cap:
1. Banded bully 2:00/
2.  Clam shells 3x 12

Conditioning:

40:00 cap:

30 Rounds:
5 Kettlebell swings (AHAP)
3 Power cleans (135/95)
2 Ring dips

OR

30 Rounds:
5 Kettlebell swings (AHAP)
3 Power cleans (155/105)
1 Muscle up (bar or ring)