A) Warm up:500 m row
3 rounds not for time:
5 Skin the cats
10-12 Chest to Bar Pull ups
30-45 second L-sit
B) Every 90 seconds for 12 minutes:
Hang Clean + Clean
C) Back Squat 3 x 10 @ 60% of 1RM
Rest two minutes between sets
D) “The Mooch”
As many rounds as possible in 9 minutes:
3 Back Squats 225 lbs/135 lbs
6 Pull ups
9 Push ups
