MOB: Full body
WU: 5 deadlifts. 5 pullups. 10 air squats.
S: Back Squat. Take 20:00 to find a new 1RM. Please write your Old PR (OPR) and your New PR (NPR) on the PR Board. Make Ric Flair proud! WOOOOO! (We are testing and your data helps!)
C: AMRAP in 11:00 of:
5 Deadlifts at 50% of your 1RM.
20 air squats
LIII: 5 pullups
LII: 10 pullups at sub of choice.
LI: 6 ring rows. 12 air squats.
PWMOB: Stretch hamstrings and hip flexors. Pigeon Pose. Lax ball in C/S/B.
Advanced: 10 C2B pull-ups. 20 pistols (alternating legs)