March 16, 2017

A:Warm Up
00:00-06:00
20-18-16-14-12-10-8-6-4-2
Cals on Rower or AB
Walking Lunges

06:00-10:00
Wrist and forearm mobilization
Front rack mobilization

10:00-15:00
Begin warming up presses

B: Metcon (Weight)
EMOM x 12 (From Floor)
1 Strict Press
2 Push Press
1 Split Jerk

C: Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
50' farmer carry @24/16
1 Lap run
20 Squats
1 Rope Climb
RX+ is 2 Bar Muscle Ups and KB is 32/24 kgs