Friday 6/17/2016

A.  Strength

Push Press 

9 Rep Max

Front Squat 

5x5@71% 

B.  Metcon

3 rounds

100 Double Unders

7 Hang Clean and Jerks 185/125

C.  Agility Work

2 rounds

5 Burpees

5 Hurdle Jumps

5 Burpees

5 Hurdle Jumps

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3 rounds

10 Squat Jumps

100m Sprint

 D.  Gymnastics

Muscle Ups 

3x70% of Max effort set

E.  Accessory Work

4x8 T Bar Row

4x8 Weighted Dips

4x20 Barbell Side Bends