Friday: A) Squat clean build quickly to a crisp, moderate single 225 B) Every 2:00 for 8:00 (4 sets) 3 strict handstand pus-ups 5 strict pull-ups 7 wall balls @ 20 to 10 C) 5:00-10:00 17.2 movement prep of choice nothing fatigued or tough, just tech work if needed D) 5 sets :30 row @ 100% aerobic - high breathing but avoid lactate :90 rest Low 1:30s E) 5 sets according to feel :30 Assault Bike @ 90% aerobic :30 Assault Bike easy #crossfit #crossfitmasters

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