Friday the 6th

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I.
Mobility: Hips
THEN
3 Rounds
12 Back Extensions
12 Squats

II.
Back Squat- 5×5 @ 90% of your 5RM.

III.
AMRAP (17)
10 Calories on Bike
10 GHD Sit Ups
10 Muscle Ups

IV.
Power Clean Singles @80% – Drop and Reset
4 Rounds
:60 on
2:00 off

V.
3 Rounds (NFT)
10 Bar Facing Burpees
9 Squat Clean Thrustes 135/95#
3 Legless Rope Climbs

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Filed under 3 Rounds, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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