Monday 03302015

A) BB Gymnastics:
1) Every 20 seconds for 4min: 1 Snatch (full) @ 75%
2) 7min EMOM of: 1 Snatch (full) @ 85%

B) Strength:
5X3 – Front Squats

C) TVCF Met-Con:
20 min AMRAP of:
5 HSPU
10 Alt Pistols
15 Pull ups

D) Interval Work:
4 Rounds of:
12 Toes to Bar
12 Power Cleans 135/95
12 Shoulders to OH 135/95
*note: Rest 40 seconds between rounds

E) Pain Wod:
100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders

F) Accessories:
1a) 3X15 UB GHD Sit-ups
1b) 3XME Freestanding Handstand Holds
1c) 3X15 Reverse Hypers
*note: Alt between movements resting 30-60 sec. in between