equipment
band
a bar spot for pull-ups
bb and weights
box
jump rope
rower

warm up
 250m row
2 rounds
10 bandy pull aparts
10 banded jumping good mornings
10 banded strict press
 then warm up pull-ups. barbell movements, and deadlift to body weight

F U Coach!" WORKOUT 

Amrap 5
6 pull- ups
deadlift (body weight)
12 box jumps
Amrap 5
30 du
10 power clean 65/95
Amrap 5:
250m row
thrusters 65/95
Rest 3 min between amraps .

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