09.05.2017

Warm-up:

2 rounds
Row 200m
15 Goblet Squats
15 Db press (light)
10 ring rows
10 hollow rocks

Mobility:

1. Super front rack   2:00/
2. Banded monster squat 3x 10

Strength:

<10-15:00 warm-up thrusters >
EMOM 8:00
3 thrusters + 6 pull-up
*AHAP for thursters (across and unbroken)
*perform pull-up strict/C2B/kipping/banded, but you must last with your chosen variation for the whole emom.

Conditioning:

For time

2 rounds
250m row
25 FrontSquat (115/75)

RX+ 135/95