Monday 06152015

A) Warm Up:
3 Rounds
15 Air Squats
5 pull ups (strict)

B) BB Gymnastics:
7 x 1 – Snatch + 3 Snatch Grip Push Press – AHAP

C) Strength:
15 minutes to find a 1RM Back Squat
Squats warmup, then work up in singles or doubles to one single, new 1RM

D) Met-Con:
15 minute AMRAP:
30 Calorie Row
30 Thrusters (115/65#)
30 Sit ups
30 Alternating Lunges (115/65# Back Rack)
30 KB Sumo Deadlift High Pulls (53/35)

E) Interval Work:
3 minutes AMRAP x3
Run 400m
Max muscle-ups in remaining time
Rest 90 seconds between AMRAPs

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