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29
Sep

Warm up
2 rounds of:
1:00 Singles
30 Seconds active hang
10 Scap pulls
Pike walk to 10 second hang

Then,

2 rounds of:
45 Seconds hollow rock
45 Seconds chest to wall handstand
Wrist prep 

Then,

Deadlift 5-5-5
65-75-85% 

Then,

3 Rounds of:
20 Thrusters
1:00 Plank
Max dips or push ups
200 Meter run

Then finish with:
 
3 rounds of:
5 Jefferson curls
10 Scap pulls

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