Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Rounds of:
5 Tall Kneeling WY Pull
5 Hollow Body Lat Pull Down
5 Scap Pulls
5 Muscle Cleans
Metcon (2 Rounds for time)
E6MOM x 2
15-12-9
Hang Power Cleans @ 95/65
T2B
Variation 1:
12-9-6
@ 75/55
Variation 2:
12-9-6
@ 55/35
Sit Ups
Metcon (No Measure)
3 Sets:
10 Rope Rows (5/5 w/ L/R hand at top)
15 Skull Crushers 30X1
Attempt to get your body to parallel at the bottom of the row, elevate your feet on a box.