Wednesday 9/21/2016

A.  Strength

Deadlift 

Heavybset of 3

B.  Olympic Lifting

6x Unbroken Bear Complex 

Clean+Front Squat+Jerk+Back Squat+Jerk

C.  Metcon

AMRAP 8

5 Deadlifts 315/225

25 Double Unders

5 Muscle Ups

RX+:  365/255

D.  Gymnastics

Tabata Strict Ring Dips

5 min REST 

Tabata Ring Dips 

E.  Conditioning

100 Sit-ups

100 Lunges  

 F.  Accessory Work

3 rounds

1 min Plank Hold

1 min Wall Sit

1 min Dead Hang

3 min REST