Strength/Skill:
3xME Unbroken Strict Pullups
-If you know your first set is less than five reps, use a band or you’ll miss the stimulus of the skill work
-Rest 2 min between sets
Metcon:
12 min AMRAP
10 Full Hand Release Pushups
10 Ninja Rollup Jump Squats
10 Handstand Pushups
10 Back Squats 165/115lbs (from rack)
Accessory Work:
3 Sets
10 KB Single Leg Deadlifts (each leg)
10 Heavy DB Shrugs
10 DB Flies
Clean Deadlifts
10-8-6-4-2 reps (work up to challenging weight for each set)
Mobility:
10x10sec of thoracic stretch (foam roller placed on mid back and use a light plate to help with stretch)
