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MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 dips. 5 pullups. 5 BB hang power cleans. 5 BB Push Presses.
REVIEW: Dips. Pullups. Power Cleans. Push Press.
S: Push Press. 5-5-5-5-5
C: AMRAP in 12:00. Ascending Ladder.
1 ring dip
1 pullup
1 power clean @90% of your 1RM.
(2,2,1 3,3,1 4,4,1… and so on, ON RING DIPS AND PULLUPS ONLY, until time is up. Record total reps of dips, total reps of pullups and total volume of power clean.)
LIII: Bar dips.
LII: Dip sub of choice. Pullup sub of choice. Weight of choice.
LI: Dip sub of choice. Pullup sub of choice. Weight of choice. Hang power cleans okay.
PWMOB: Lax ball in C/S/B/G/Forearms. Stretch Hamstrings and triceps. Stretch chest and shoulders.
Advanced: Ascending Ladder. 1 muscle up. 1 power clean.
Endurance: None.
The Mar: 6 sit to stands