Monday 05112015

A) Warm Up:
200m run
3 Rounds
10 Wall balls
15 Sit-ups

B) BB Gymnastics:
7 x 1 – Hang Snatch
*work up to 80% but no higher

C) Strength:
3 x 5 – Back squat

D) Met-Con:
15 Minute AMRAP
7 Burpee Pull ups
14 DB Snatches (alternating) (55/35#)
21 Wallballs (20/14#)
14 DB Push Press (55/35#)
7 HSPU

E) Interval Work:
3 Rounds of:
3 Burpee Muscle ups
200m run
*rest 1 minute between rounds – all efforts should be 100%

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