061810

D5-W1

Warmup:
A: Row 500m at easy pace
B: 20 slow shoulder dislocates w/ PVC pipe or band
C: On the minute mark perform 1 muscleup
     On the 30 second mark perform 10 doubleunders
     Do it for 10 minutes
D: Open up your hips with mobility drills
E: 3 sets of 10 box jumps to 20", rest as needed, be explosive and fast 

Workout (Medium Day):
A1: Power Clean 5-5-5-5-5
A2: Bench Press 5-5-5-5-5
A3: Back Squat 5-5-5-5-5

Go only as heavy as your fourth set from monday.

Rest 2+ hours

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Rest 10 min

500m Row Sprint for time