Friday 160624

Warm-Up:
3 rounds
100m row
5 spider stretches/side
10 Pause Air Squat
10 Band Pull-Aparts

then with an empty barbell

5 good morning

5 back squats

5 elbow rotations/side

5 RDLs

5 Front Squats

5 Strict Press

Strength: 

A. Back Squat 5 (65%) - 4 (75%) - 3 (85%) - 2 (90%) - 1 (95%) - 2 (95%); Rest 2:00 B.
B. Close Grip Bench Press - build quickly to a heavy double

MetCon:

For Time:

21-15-9 

Front Squat (up to 135/95)

Toes to Bar (scale as needed)