September 12, 2016

A. Warm Up

3 Minute Dynamic Range of motion drills then: 
3 rounds not for time: 
1-6 strict pullups 
10 empty bar front squats
12 Cal Row

B. Metcon (Weight)

Every 2 minutes for 10: 
2 Hang Clean pulls (below knee)
Hang Squat Clean (Below Knee)
Hang Squat Clean (Above Knee) 

C. Metcon (Weight)

EMOM x 10: 
Odd: 8 Thrusters
Even: 1-2 Muscle Ups 

Post Heaviest thruster weight. Should be unbroken across all sets. 
RX: 3-5 Chest to Bar Pullups 
Scaled: 3 Negative Pullups with a 5 second descent. 

D. Metcon (Time)

EMOM x 8: 
Row 8/6 Cals 

*RX+ is Assault Bike 
Post fastest (approx) round time.