sumo squat to stand x 10
single leg RDL x 10/side
kip swing on bars x 10
support shrugs x 10


A. Hang Clean from 2 sec. pause above knee + front squat (x2) – every 2nd minute x 12 minutes
B. Lean away neutral grip pull ups x AMAP x 3 sets @ 4121
5 rounds – each for time:
20 cal on AB
10 thrusters
Rest 90 sec. bt. rounds

**must increase weight each round on the thrusters and it must be unbroken

Cool down
partner OH stretch x 60 sec.
calve stretch x 40 sec. per leg
wall stretch x 40 sec. per leg
cobra stretch x 12