MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 6 C2B pullups. 200m run.
REVIEW: Back Squat. Deadlift. C2B pullups.
S: Back Squat. 3-3-3-3-3. WU to 75% or your 1RM and begin.
C: AMRAP in 12:00 of:
1 deadlift at 85% of your 1RM
6 C2B pullups
LIII: Pullups or 6 C2B pullups on 1/2″ red band.
LII: 1 pullup or 6 B/A pullups
LI: 6 Ring rows or 6 DB Bent Over Rows.
PWMOB: Lax ball in C/S/B/G. Firelog stretch. Couch Stretch. Hamstring stretch.
Advanced: Muscle Ups.
Endurance: 80% of your 1RM
The Mar: Enjoy this poem. I came across it in my early twenties, long before it was popularized in movies. It is one of my favorites.