Wu: Gymn + hip & thoracic mobility
A: 3 rds
10 toes to squat
5 get up jhonnie
10 cat camel
5 burpee pull up
20 hip 90/90
B: E90 x 6
1 power clean + 1 squat clean + 2 front squat ( climbing heavy)
C: Run track or Rowing
9 min: 1500 m run [fast]
then
Every 30 sec 50 m sprint x 20 open x10-15
D:
3 rds
8 ring chin pull up
10 KBs row [heavy]
8/8 pallof press
E: Streching
2 min frog position
1/1 min half kneeling hip strech on the wall
1/1 min hamstring stretch on the steel