October 7, 2016

A. Warm Up

3 Rounds: 
3 Inchworms 
6 Russian Kettlebell Swings
9 Air Squats
12 Mt. Climbers 

B. Snatch Grip Deadlift (3 x 3-4)

3 seconds up, 3 seconds down, rest 2-3 minutes between sets. 

C1. DB Bench Press (3 x 10)
Heavy! Rest 30s Before C2. 

C2. Deficit Handstand Push Ups (3 x 3-5)
RX+ is with deficit
RX is deficit negatives (Only if you have HSPU) 
Scaled is Piked pushups 
rest 30s before C3

C3. Metcon (weight)
Double KB Overhead carry x 50m

Start a new round every 5-6 minutes for 15-18 minutes total.

D. Metcon (AMRAP - Reps)

Every 2 minutes for as long as possible: 
10 Cals on Rower or Bike 
10 Wall Balls 
+2 Cals and wall balls every round until unable to finish the work within 2 minutes. 

RX+ 30/20
RX 20/14
Scale as needed.