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