3
Nov
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