May 4, 2017

A:Warm Up
40 Mountain Climbers
15 Hollow Rocks
12 Empty  Bar Strict Press
2 lap run
12 Empty  Bar Strict Press
15 Super mans
40 Mountain Climbers

Then…
20 Reverse snow angels
10 Scorpions slow
Kneeling Wrist Stretch

​B: Metcon (No Measure)
15 minutes of Ring or Bar Muscle Up Work:
Jump to Supports
Kneeling transition drills
Banded transition drills
Negatives
Etc.

C: Metcon (3 Rounds for time)
Every 6 minutes for 18:
Try and hold 80-85% effort
10 KB DL @ 32/24 (x2)
15 no push up burpees
20 cals on AB
25 squats
30 cal row
If you struggle with double KB DL, use one KB or set up a bar.