10.26.15

Warm-up

5 Min Run/Row/Bike

3 Rounds

10 Leg Swings

10 Cossack Squats

10 Banded Good Morning

10 Scorpions

10 Iron Cross

Strength/Skill

Back Squat 4×9 @ 70% plus 10 Pounds

METCON

5 Rounds

15 DL 135/95

10 C2B

Extra Work

gymnastics

For Time

40 Ab Mat Situps

30 Air Squats

20 Pushups

10 Strict Pull-ups

olympic

Strict Press: 5×3 up to 3RM

Power Jerk: 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 6x 1 @ 85%

Clean Pull, pause 2 sec at knee: 4×2 @ 105%

Core

100 Hanging Flutter Kicks