September 28, 2016

A. Warm Up

2:00  to roll lats
90s couch stretch per side
then: 
3 easy rounds
10 BTN press
5 Kip swings + 3 kipping pull-ups if able
10 Box Jumps
 
15 minutes to complete the above warmup. 

B. Overhead Squat (1 x1)

8-10 minutes to build to a heavy 10s pause squat (in bottom position) 

C. Metcon (AMRAP - Rounds and Reps)

8 minute AMRAP: 
8 Alt DB Snatches  
4 Box Jumps
8 Toes to bar 

RX+
55/35
30/24
TTB

RX
40/25
24/20
TTB

Scale
Lighter DB
Jumps to a foam box
Hanging leg raise or 10 situps 

Rest 2 minutes before part D

D. Metcon (3 Rounds for time)

Every 2 minutes for 6: 
10 Kettlebell Swings
10/8 Cals on Bike

RX+ 
32/24
RX
24/16
Scale as needed.