WARMUP
ONE FITNESS 1)OHS 3X5 2)POWER CLEAN 5X3 3A)5XMAX PUSH UPS ON BAR 3B)5X20 BANDED TRICEP EXTENSIONS 3C)5X20 BARBELL CURLS (45/30) PERFORMANCE 1-5x3 DEADLIFT, FIND 3RM 2A-5x8 DL @ 75 OF ABOVE 2B-5x5 EXPLOSIVE BROAD JUMP, REST :10 BETWEEN EACH JUMP WOD 4 RFT 7 STRICT HSPU 5 L PULLUPS 3 BAR MUSCLEUPS 1 50' HANDSTAND WALK OSC 4 RFT 7 STRICT PRESS @ 1/2 BW 10 PULLUPS 10 BENCH DIPS (FEET ELEVATED) 25 SHOULDER TOUCHES
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