THURSDAY

Warm-up:

Mountain Climber Complex

Agility ladder

Shoulder activation (bands)

Burgener Warm-up

Glute/Squat Activation

Strength Development:

Ring Dips/Pendlay Rows

5 sets @ 2 minutes

· 1st Min: Ring Dips

· 2nd Min: Pendlay Rows

Pick a scheme and maintain it across all 5 sets

WOD

7 Rounds For Time:

14 Minute CAP

· 6 Power Cleans (RX 50/35 kg)

· 4 Front Racked Lunge steps

· 8 Chest-to-Bar pull-ups or 3 Ring Muscle-ups