Monday 8/22/2016

A.  Strength

Back Squat 

5x5@74% 

B.  Olympic Lifting

Posted in gym.  

C.  Metcon

3 rounds

20 Pull-ups

10 Hang Cleans 135/95

50 Double Unders

D.  Gymnastics

Muscle Ups 

3xMax effort

*every 3 minutes perform a max effort set. Score is total reps completed.  

Strict Ring Dips 

3xMax effort

*every 3 minutes perform a max effort set. Score is total reps completed

 E.  Conditioning

21-18-15-12-9-6-3

KB Thrusters 35/26

GHDSU

F.  Accessory Work

4x10 Single arm DB press

4x10 Single arm DB row