AM
5 rounds @ easy pace
2:00 AirDyne
5 strict knees-to-elbows
2:00 row
10 wall balls, 20 to 10
100m run w/ball
PM
A. Squat clean, 7 x 1 @ 175; begin a set set every :60
B. Clean-grip deadlift, 15 x 1 @ 245; begin a set every :30
B. Clean-grip deadlift, 15 x 1 @ 245; begin a set every :30
+
5 sets for even times:
3 shoulder-to-overhead, 125
10 CTB pull-ups
6 kipping handstand push-ups
:90 rest
+
3 sets:
:30 row @ 97%
3:00 rest
+
Not for time:
30 ab wheel rollouts, slow & controlled
AM
complete
PM
A. complete
B. complete
+
:47
:46
:47
:47
:51
+
150m
146
148
+
complete
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