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
