Workout of the Day Monday 11.14.2016

Warm-up:

2 rounds:
10 wall balls
10 ring rows
20 scap pull ups
20 Hollow rocks

Mobility:

Bilateral shoulder mobilization 4
Couch stretch 2

Strength:

Russian Squat Program, Week 3 Day 7
Front Squat; 6x 2 @ 80%

Conditioning:

3 Rounds, AMRAP 4:00:

Round 1:
9 Thrusters (95/65)
3 Bar muscle up

rest 2:00

Round 2:
6 Thrusters (115/80)
6 Chest to bar pull ups

rest 2:00

Round 3:
3 Thrusters (135/95)
9 pull ups