Warm-Up:
400m Run/Row/Bike
Squat Therapy
The Med Ball Clean 20/14
Dumbell Renegade Row/Front Squat/Thrusters 25/15
Connectivity:
(A.) Muscle-Up Progressions/ (D.) Isometric Holds
Part I: Strength
OHS
5, 4, 3, 3, 2
Part II: Conditioning
For Time:
21 Back Squats 115/75
21 Lateral Burpees
15 Front Squats
15 BARF
9 OHS
9 BARF
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