Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
2 rounds of
10 kb thrusters
10 SDHP
10 kb sit ups
Workout Warmup:
On the 2 min for 10 min
5 DL working up to a heavy last set. Touch and go
Workout:
6 rounds for time
9 Dead lift, 185/135(use two 25lb bumpers)
6 Shoulder to overhead, 135/85, (strip 25’s off for shoulder to overhead)
3 strict pullups
Endurance:
Strict Cindy, no kipping. Scale to jumping PU.
20 min AMRAP
5 strict Pullups
10 push ups
15 air squats
Lift:
Front squats, 5x5@75%
Skill:
5 rounds of
10 alternating Pistols
10 ring dips