7-9-13

Workout

Mobility
Warm up

Fitness 
1) Front Leaning Rest on Rings; accumulate 4 min for time.  (Sub is Pushup plank)
Then
3 Rounds not for Time
5 Turkish Getups per side
10 Wall walks
*Wall walks - start in push up with feet by wall.  Then walk up the wall with your feet and hands moving back toward the wall.

Lady's
1)  Back Squat 5-5-3-3; rest 2 min
2a) dDB reverse Lunges x 24 x 5; rest 90 sec
2b) Weighted Eccentric Pull ups clusters @61J1x 1.1.1.1.1 x 5; rest 20 sec/90 sec
Then
For time:
21-15-9
Thrusters 45#
TTB

Power
1) Deadlift 5 rm
2) Strich Pull ups x max reps x 3

10 Rounds for time
25 yd Farmer's Walk
50 Run (25 down and back)