11.4.15

Warm-up

3 Rounds

100m Row

10 Air Squats

5 Press w/ Bar

10 Kip Swings

10 Lunges w/ Twist

10 Scorpions

30 Sec Saddle Stretch

Strength/Skill

N/A

METCON

15 Min AMRAP

10 Wall Balls 20/14

8 Burpees

6 Pull-ups

4 Thrusters 115/75

Extra Work

gymnastics

Strict HSPU: 50%+3- 50%+2- 50%+1 – 50%x2

Kipping HSPU: 50%+3- 50%+2- 50%+1 – 50%x2

*If you have not tested Max/Kipping Max do so today

olympic

Bench Press: Find 1 rep max

Pendlay Row: 4×10

Snatch Pull: 3 @ 90%, 2 @ 100%, 3×1 @ 105%

Weighted Pullups: 3×10

Core

75 Evil Wheels