MWOD:
band lat/tri stretchx1min/side
smash pec on softball on floor with arm behind back x1min/side
banded super frog x2min
row 300m
Lift:
a1) Power Clean
4x1@90-95%
a2) Strict Press
4x6@75%
WOD: as many reps as possible in 20 minutes
(assist pistols with rings, trx or stick if necessary, pistols are per side)
3 burpees
2 pullups
2 pistols
6 burpees
4 pullups
4 pistols
9 burpees
6 pullups
6 pistols
12 burpees
8 pullups
8 pistols
15 burpees
10 pullups
10 pistols
18 burpees
12 pullups
12 pistols
21 burpees
14 pullups
14 pistols
24 burpees
16 pullups
16 pistols
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