11-17-2020

Warm-up

400m Run

2x

20 sec Handstand Hold

10 Squats

10 Ring Rows

Mobility

PVC

Bergener Warm-up w/ PVC

Skill

10 min

Pull-up/Muscle-up Progression

WOD

5 RFT

30 Squats

20 Push Press (95/65)

10 Hang Power Snatch (95/65)

Cooldown

2 min (es) Barbell Anterior Shoulder Shear