Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

>10 pull ups (dead hang)

10 ghd sit ups

10 good mornings

10 squats

Strength:

Power cleans 5x5

WOD:

Run 1 mile AFAHP then AMRAP of:

5 hang power cleans (135/95)

5 wall balls (20/14)

5 tire flips (big/little)

5 one arm supine ring pull ups per side

22 minutes.