Friday:

WarmUp
Row 750m
Couch or SuperCouch
2 Rounds
4 BackSquat (BB)
4 StrictPullUp

1) 4 Sets
BackSquat x 6 reps @70%
Rest :30
StrictPullUp x 6 reps (band or weight as needed)
Rest :90

2) ForTime
9 HangPowerClean 185/120#
15 TTB
6 HangPowerClean 185/120#
15 TTB
3 HangPowerClean 185/120#
15 TTB

Cool
PressureWaveEachQuad
Roll

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