October 10, 2016

A. Warm Up

90s each side: Banded front rack stretch
2 Rounds:
15 Med Ball Squat cleans (Focus on extension)
 10 Jumping Squats
5 Pushups 
Crab walk 20m
Then begin warming up complex. 
(15 minutes) 

B. Metcon (Weight)

Build to a tough complex in 10-12 minutes: 
Hang Clean 
Front Squat
Squat Clean

C. Back Squat (3 x 3 @ 85%)
Stay at percentages. 

D. Metcon (AMRAP - Reps)

EMOM x 12

RX+ 
M1: 2-3 Muscle ups 
M2: 12 Wall Balls @ 30/20
M3: 7 Burpee Box Jump Overs @ 24/20

RX
M1: 6-8 chest to bar pullups 
M2: 12 Wall Balls @ 20/14
M3: 7 Burpee Box Jump Overs

Scale:
M1: 6 Ring rows + 6 Pushups 
M2: 10-12 Wall Balls 
M3: 7 Burpee Box Step Ups 

Post total muscle ups or pullups