October 3, 2016

A. Warm Up

90s  each side banded front rack stretch
3 slow rounds
Run 2 laps 
20 Jumping Lunges or walking 
10 Russian Kettlebell swings

*15 minutes to accomplish the above. With remaining time, beginning warming up complex of the day. 

B. Metcon (Weight)

10 Minutes to build to a tough complex of: 
Clean Pull 
Hang Clean
Squat Clean 

C. Metcon (Weight)

With 80% of part B: 
Perform 1 complex every 45s for 6 sets. 

D. Back Squat (3 x 4 @ 80%)

Stick to percentages and hit FULL DEPTH 

E. Metcon (Weight)

12 Minute EMOM: 
RX+ 
Minute 1: 2-3 Muscle Ups 
Minute 2: 6-8 Unbroken thrusters@115/75
Minute 3: 12 burpees

RX
Minute 1: 6-8 Pullups + 6-8 Pushups 
Minute 2: 6-8 Unbroken Thrusters @ 95/65
Minute 3: 10 Burpees

Scaled: 
Minute 1: 8 Ring Rows + 5 Pushups
Minute 2: 6-8 Empty Bar thrusters or 75/55
Minute 3: 8 Burpees (Take out pushup if needed.)