Build it Up

Warm Up
Quad/Adductor
Couch
Hams LaX Ball

3 Laps
9 Spidey & Reach
9 Walk outs
2 Laps

10min HS Progression Work
Walk on Hands for distance work...
Work on 40s or longer Wall hold
Shoulder Taps on Wall

Front Squat + Kipping HSPU
OTM x 14:
odd = Pausing Front Squat (2sec Hold @ Bottom)
even = Kipping HSPU for 30s
* Front Squats are 3-3-3-2-2-1-1 climbing

STAMINA BUILDER
3 Rnds:
0-2 ~ 15 Hang Squat Cleans (135#/95#)
2-4 ~ 25 TTB
4-6 ~ 100 D/U
*Get the largest set you can first...then try to finish the reps... Make sure you are DONE w/ 30s left to recover b4 the next round begins (if you do not finish all reps w/in 90s, cut it off!!!)

Daliege ~ 175-175 / 61 @ 35#DB / 1 rnd SB in
Jones ~ 130-135 / 11-8-10-6-7-7-9(56)  @25#DB / completed SB
tb ~ 145-155-175-185-205-225-245 / 70 Total (10's) / 15, 10-5, 10-5 / 25, 15-10, 7-7-7-4 / 80-20, 30-30, 50-50 (breakdown of the reps w/in each rnd)

Blessed be the Lord our God!