Skill Work:
21-15-9
Weighted Push Ups (plate on back)
Abmat Situps (with same plate)
Metcon:
10 Rounds
5 Hang Power Cleans 155/105lb
3 Ninja Roll Up Bar Muscle Ups (Do a NRU and jump right into your kip swing for BMU)
Accessory Work:
4×15 Superset
Zottman Curls (DB curl “underhand” grip on the way up, overhand grip on way down)
Plate Curls until failure (grab a steel plate)
