11-01-2021

Warm-up

400m Run

2 Rds

10 Fire Hydrant/side

10 Bird Dog/side

15 banded pull apart

15 face pull

2 Rds W/ Empty BB

5 DL

5 Power Clean

5 Front Squat

Weightlifting

Tempo Front Squat(5.5.1.0)

4×6

 

Metcon

5 Rds For Time

15 Power Clean

15 Pull Up

RX: 115/75, RX+: Chest To Bar Pull-Ups