09.14.2021

Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach
5 sumo inchworms + push up

then
2 rounds
3 eccentric pull ups with a 5 second descend
15 each side banded external rotations- orange band on rig
15 banded face pulls


Strength
strict handstand push ups
If you have 3-5 sHSPU then, 4-3-2-1 keep sets unbroken
If you have more than 5 sHSPU, then 7-5-4-3
If you are doing these on a box, then 7-6-5-4

Primer
Complete the complex 4 times
1 clean pull
1 power clean
1 hang power clean
1 squat clean


WOD
"No Lie"
buy in 800m run
21-15-9
power cleans 135/95 115/75 95/65
HSPU
cash out 800m run