Saturday 04112015

A) Warm Up:
5 minute AMRAP of:
200m Run
25 Double Unders
5 Toes to Bar

B) BB Gymnastics:
5×1 of “IG Clean Complex”
Power Clean + Thruster + Hang Squat Clean + Push Jerk + Front Squat + Split Jerk
*note: start with an empty bar to warm up and undergo transition comfortably between movements.

C) Met-Con:
1000m Row
20 HSPU
20 KB Swings (53/35)
500m Row
20 HSPU
20 KB Swings (53/35)

D) Interval Work:
5 Rounds
12 Cal Assault Bike
9 Burpee C2B
6 Ground to Shoulders 175/105
*1 minutes rest between rounds

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