Monday 06222015

A) Warm-up:
3 rounds
250m Row
10 empty bar thrusters
5 push ups

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

C) Strength:
5 x 5 – Back Squat – @80%
*use 5RM from 06152015 or 5-10# heavier than 06012015.

D) Met-Con:
12 minute AMRAP of:
2 – Thrusters (135/95#)
5 – Pull Ups
4 – Thrusters
5 – Pull Ups
6 – Thrusters
5 – Pull Ups
8 – Thrusters
5 – Pull Ups
(cont. until 12 min. is up)

E) Interval Work:
3 Rounds of:
50 KB Swings
100 Double Unders
*Rest 2 minutes between rounds

F) Gymnastics Work:
8 minute EMOM of:
10 ALT weighted Pistols

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