May 3, 2017

A:Warm Up
3 rounds:
10 Med Ball Cleans
30 Jumping Jacks
10 Scap pullups
Then...
10 Fire hydrants each
8 BB Good Mornings into Squat
10 Samson Stretch
20 banded pass throughs (keep tension on band for entire movement)

B1: Turkish Get Up (3x3 each side )
B2: Metcon (Distance)
Seated box jump
3x5
Unloaded before jump

Start a new round every 3 minutes for 9

C: Metcon (AMRAP - Rounds and Reps)
4 minute AMRAP
12 KBS (russian)
1 rope climb
RX+ 32/24
RX 24/16
Rest 2 minutes before D

D: Metcon (AMRAP - Rounds and Reps)
4 minute AMRAP:
8 hang power cleans @ 95/65
8 pushups
Rest 2 minutes before E

E: Metcon (AMRAP - Rounds and Reps)
4 minute AMRAP:
10 DB snatches
10 burpees
RX+ 60/40
RX 50/35

F: Metcon (AMRAP - Rounds and Reps)
4 minute AMRAP:
12 cal row
6 pullups