10/10/17

Strength

EMOMx12

Min 1: 4-6 strict HSPU (scale down to box, or 3 wall climb)

Min 2: 30sec AMRAP strict pull up

Min 3: 40 second weighted push up plank

Min 4: rest

Metcon

 “DB DT”

5 rounds 

12 dead lift

9 hang power clean

6 shoulder to over head

*30 double unders after each round

Accessory

2x

10 hip ext

15 db skull crusher