Tuesday 11/1/2016

A.   Strength 

Deadlift 

5-5-5-5-5

B.   Olympic Lifting 

Posted on www.hypeweightlifting.com 

C.   Metcon

21-15-9

Pull-ups

Burpee over bar

Deadlifts 155/105

D.   Assault Bike

EMOMx10 

:20 Max Effort / :40 Moderate

E.  Gymnastics

6 rounds

6 Muscle Ups

12 GHDSU

F.  Accessory Work  

4x10 Single leg RDL

4x10 Govlet Reverse Lunge

4x10 DB Row