Tuesday
Baseline
3x
1/1 arm bar
5 pullovers
5/5 kneeling BU press
5/5 windmills
Work Capacity
4x
5 cleans- L
5 snatches- L
1 TGU (from top)- L
5 cleans- R
5 snatches- R
1 TGU (from top)- R
90-120 sec rest
3x
15 pushups
15 ring rows
15 GSQ
15 V-Ups or tuck ups
rest as needed
You go, I go
30-20-30-20 swings
Durability
rolling, stretching and breathing