08-10-2021

Warm-up

1min single unders
2x
10 sumo deadlift high pull w/ empty barbell
10 plank shoulder touches
1 min single unders
2x
3 rope walks
10 toe assisted ring dips
30sec double unders
2x
10 push jerks w/ empty barbell
10 box step-ups

Mobility

PVC
1 min banded tricep stretch (es)

Skill

10 min
Pull-up / Muscle-up progression

Conditioning

20 min AMRAP
5 Clean & Jerk (155/105)
10 GHD Sit-ups
15 Box Jumps (24/20)
20 Double unders
25 cal row