MOB: Full body mobility
WU: 5 pullups. 5 wallballs.
R: Squat Clean.
S: Squat Clean (pause at the knee). 15:00 to a heavy single.
C: EMOM for 12:00 of:
10 pullups (even rounds)
15 wallballs (odd rounds) 20/14
LII: 6 pullups. 12 wallballs at rx’d.
LI: :20 of max pull-ups at subs of choice. :40 of max wallballs at weights of choice.
PWMOB: Lax ball in C/S/B/Forearms. Couch Stretch. Pigeon Pose.
S: 5 rounds. 1:00 of man makers. 2:00 of rest.
Advanced: 5 muscle ups (even rounds)
EMOM for 12:00 of:
3 sit to stands (even rounds)
3 4-count flutter kicks (odd rounds)