CrossFit Surmount – CrossFit

Bench Press (5 x 4, increase)

8 strict pull-ups b/w each set. Scale up to L sit pull-ups

Metcon (Time)

5 rounds for time

10 power cleans @ 135/95

400m run

Accessory Work

Paloff press

4 x 10/side, Knees at 90°

https://www.youtube.com/watch?v=hZHFZlLfu2k

AND/OR

Y extension hold on GHD

4 x 30-60 seconds