MOB: Full body mobility.
WU: 5 back squats. 5 pull-ups. 400m run.
R: Back Squat. Pull-ups.
S: Back Squat. WU to 65%-70% of your 2RM. 10-10-10.
C: AMRAP in 12:00 of:
LIII: :30 of pull-ups
LII: 10 pull-ups at sub of choice
LI: :30 of pull-ups at sub of choice
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings and hip flexors.
S: 3 sets of 10 OHS with kettle bells + 30 sit-ups. Rest 2:30.
AMRAP in 7:00 of:
7 sit to stands
7 2-count leg lifts