08-17-2021

Warm-up

500m row
2 rounds
15 ring rows
50′ single arm KB/DB overhead walking lunge
2 rounds
10 scap pull-ups
3-5 banded strict chest to bar pull-ups

Mobility

PVC
1 min banded tricep stretch

1 min oly wall squat

Strength

1 set:  max effort unbroken supinated pull-ups
then
3 sets @ 50-60% max effort
superset with 10 DB glute bridge floor press (tempo 30×1)

Conditioning

30 min EMOM
1) max reps wall balls
2) max unbroken support hold on rings
3) max DB hang power cleans
4) rest
5) max reps double unders
6) rest

No score – complete for quality