27.Sept.2017

A. 3x5/side; db front rack split squat @20X1 (HAP)
*rest 90sec

B1. 3xAMRAP(-1) ring rows (challenging angle)
B2. 3xAMRAP bent over supinated barbell row (moderate)(burnout set to failure)
*rest 2min

C1. 3x7 barbell rollouts
C2. 3x20-30sec/side; star plank (or regular side plank)

A. 3x2 OHS @20X1 (building)
*rest 2min 

B1. 3x3-5 strict weighted pullups
B2. 3xAMRAP(-1) kipping pullups
B3. 3xAMRAP bent over supinated barbell row (moderate)(burnout set to failure)
*rest 2min

C1. 3x7 barbell rollouts
C2. 3x20-30sec/side; star plank
*rest 30sec