Strength Training 1:00:00 [3]
Warm-up - Rowing, dislocates, overhead squats, mountain climbers, push ups
Mobility - Front rack stretch, shoulder mash, hip flexor roll-out
Skill - Muscle up transitions (8 min) Tried to do the band thing, but wasn't quite getting it.
Workout -
10-9-8-7-6-5-4-3-2-1
Bear Complex (clean, front squat, shouder to overhead, back squat, shoulder to overhead) - did 75 lb
2 pull ups, 2 ring dips (between rounds of bear complex)
Time cap - 20 min
Got through the round of 6 when I ran out of time. Tough! I guess I should have gone a bit lighter, but NOBODY finished on time, so I guess it's not too bad on my end.