05.12.16

Fitness
A1.romanian deadlift @ 1121 X 5-7 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.AMRAP in 10:00
3/1 strict pull-ups
9/6 ring push-ups
12 hollow rocks

Performance
A.15:00 block
-clean and jerk @ 75% X 1
-ring dips w/RTO X 4-6
-pec PNF X 15 seconds
B.15:00 block
-loaded shrimp squat X 3 ea
-L-hang to TTB X 3-5
-dorsi stretch X 20 seconds ea
C.floor superman X 15 seconds X 3; rest as needed