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140715

A1. Dead-lift 3×5 across +5-10lbs from July 2
A2. Reverse lunge with posterolateral reach x3/side
Emom x8:
3 Hang power clean,
3 Shoulder to overhead

:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly

10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds

Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice