14.Feb.2017

A1. 3x10/side; seated DB external rotations @20X1
A2. 3x7 bottoms up kb goblet squat @22X1(HAP)
*rest 90sec

B. 21min EMOM:
min1 - 1 wall walk + 10 shoulder taps in FLR
min2 - 4-8 jumping pullups w/controlled descent
min3 - 30' walking lunges

A. 3x4 OHS (build Heavy per set)
*rest 2min

B. 21min EMOM:
min1 - 6-12 hspu
min2 - 8-15 C2B pullups
min3 - 5 OHS (75% of heaviest lift from A)

*do NOT work beyond 30sec