3-5 minutes of workout prep

Single arm OH walking lunge x 10m per side

Single leg DL x 10/side

skater squat x 5/side

pull up plus x 10




A.1 Back Squat; 60×5, 70×3, 80×3, 85x2x2

A.2 strict pull up + kipping pull up + kipping CTB pull up; 5.3.1 x 5 sets **really focus on body positioning here


“Long John Silver”

5 rounds for time

8 T2B

11 hang squat cleans @ 95/65


Cool Down

doggy pose x 2 minutes

wall stretch x 2 minutes per leg

calve stretch x 60 sec. per leg

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