08-25-2021

Warm-up

500m row
2 rounds
15 ring rows
30 sec handstand hold
2 rounds
10 scap pull-ups
3-5 strict chest to bar pull-ups (banded if needed)

Mobility

PVC

Strength

Weighted Pull-ups. 5-5-3-3-1-1
*Building each set if possible
Scale: strict/banded pull-ups
*choose a number to hit each set and try to
     keep it the same

Conditioning

EMOM x 25:00
1) Max set unbroken Russian KBS
2) 3-5 wall walks
3) Max rep power cleans, perform singles
4) Long Plank (hands in front of shoulders)
5) 1 max set of push press (same weight as
     Power Clean)