September 5, 2016

A. Warm Up

Row 500m 
Spend 3-5 Minutes mobilizing trouble spots or foam rolling. 
Then: 
3 rounds not for time: 
10 Goblet Squats
20 Jumping Lunges
10 Situps 
10s Hang From Pullup bar 
200m Row

B. Metcon (Weight)

Every 2 Minutes for 10: 
1 Clean Pull
1 Hang Squat Clean 
1 Squat Clean 

C. Front Squat (3 x 1.1.1)

Rest 10-15s between heavy singles. Start a new set every 3 minutes for 9. 

D. Metcon (Weight)

EMOM x10: 
Even: 6 Heavy Thrusters
Odd: 3 Pullups + 2 Chest to bar + 1 Bar Muscle up

RX: 3 Pull-ups + 2 Chest to bar + 5 Pushups 
Scaled: 3 negatives + 5 Pushups 

E. Metcon (4 Rounds for Time)

Row 100m at 100% effort
rest as needed between sets.