Orlanys

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min alternating EMON

Set of strict pullups

Set of strict dips

Workout:

With a partner

5 rounds, one partner works at a time. Both partners complete each movement before moving on to next.

250/200 m row

15 OH lunges w KB 20/12KG

10 Power Cleans 115/75 RX+ 135/95