August 30, 2016

A. Warm Up

1 Lap Run 
5 Pullups 
10 Pushups 
15 Squats
20 Situps 
1 Lap Run
x 2

-After the above General Warmup, grab a barbell and perform 5 reps of each: 
Deadlifts
Muscle Cleans 
Front Squats
Thrusters 
Push Press 
Split Jerk 

B. Metcon (Weight)

Every Minute on the Minute for 10: 
Power Clean
Push Press
Split Jerk 

Build in weight across all sets 

C. Metcon (Time)

For Time: 
RX+
30-20-10
Hand Stand Pushups (Kipping or strict) 
Toes To Bar
RX
20-15-10
Handstand Push ups 
Toes to bar
Scaled
25-20-15
Push-ups or L-sit DB Press
Hanging leg raise

D. Metcon (Weight)

2-3 Rounds: 
20 Band Pull-aparts
15 Skull Crushers