Monday 4/11/2016

A.  Strength

Back Squat 

5x7@65% 

B.  Olympic Lifting

Below Knee Snatch 

7x2@75% 

C.  Metcon

AMRAP 6

6 Burpees

1 Seated Legless rope climb 

D.  Running

4x800m

*3 min Rest between rounds. 

E.  Gymnastics

6 rounds of: 

1 muscle up + 3 strict dips + 1 muscle up + 4 Kipping dips + 1 muscle up

F.  Accessory Work

5 rounds

10 tempo GHDSU @ 8/0/8

ME Weighted Pullups @ 20lbs