11-10-15

1. Warm Up
a. Hip Extension 1 x 15 then 3 x 10 hugging 45lbs plate
b. 3 rounds:
10 empty bar high hang squat cleans
5 kipping HSPU (3 sec hold at top each rep)
= done

2. "Misfit Clean Complex"
5 x 2 @ 80-90% of 1RM complex
= 225 x 3, 240 x 1, 255 x 1

3. Amrap 4 mins x 3
15 OHS (135)
15 Cal Row
**Rest 2 mins between amraps
= 2+16, 2+15, 2+15

4. Deadlift
5RM "pretty"
= 405#
*stupid jumps here. 135, 225, 315, 405

5. For time:
100 HSPU (kipping)
**everytime you break perform 30 DUs
= 6:48