Monday 04062015

A) Warm Up:
500m Row
then 3 Rounds of:
10 GHD sit ups
7 OH Squats w/Empty Bar (clean grip)

B) BB Gymnastics:
7min EMOM of:
1 Power Snatch + 3 OH Squat @ 75% (% of 1rm sn)

C) Strength:
5X3 – Front Squats

D) TVCF Met-Con:
10 min AMRAP of:
20 Bar Facing Burpees
15 Power Snatches 115/75#
10 Pull Ups

E)Interval Work:
21-15-9
Thrusters 95/65#
KB Swings 70/53#
2min rest
21-15-9
Push Jerk 135/95
Box Jump 24/20
2min rest
21-15-9
OH Squats 95/65#
Double Unders x2 (42-30-18)