Friday 11.20.15

MOB: Full body mobility
WU: 2 power cleans. 4 front squats. 6 C2B pull-ups
R: Movements

S: Back Squat. 20:00 to a 1RM.
C: AMRAP in 4:00 of:
2 Power Cleans at 90% of your 1RM.
4 Front Squats at same weight
6 C2B pullups

Rest 2:00. Repeat one more time.

LIII: 4 C2B pullups
LII: 6 pullups at sub of choice.
LI: Weight of choice. Subs of choice.

PWMOB: Stretch hamstrings. Couch Stretch. PVC roller in lats and triceps. Pigeon Pose.

Chisel:
S: 6 rounds of: :60 of Goblet Squats + :30 of hollow rock. Rest 2:00.
C: AMRAP in 4:00 of:
10 RKB swings
6 C2B Pullups

Rest 2:00. Repeat one more time.

Advanced: 6 Ring Muscle Ups
Endurance: None
The Mar: 3 rounds of:
3 sit to stands
6 KB swings
9 situps

M2B:
S: Back Squat. 5×5.
C: AMRAP in 4:00 of:
2 lunges (each leg)
4 RKB swings
6 Ring rows

Rest 2:00. Repeat one more time.

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