September 21, 2015

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

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