12.8.15

Warm-up

5 Min Run/Row/Bike

2 rounds

Inch Worm (length of the gym)

10 Kip Swings

Bear Crawl (length of the gym)

5 Thrusters

Strength/Skill

16 Min EMOM

Min 1: 10 Diamond Push-ups

Min 2: 10 KB Pull-Overs

Min 3: 10 Weighted Pull-ups

Min 4: 15 Sec Bottom Ring Dip Holds

METCON

AMRAP 18:

5 Thrusters 95/65

7 Pull-ups

9 Burpee Over Bar

Extra Work

gymnastic

15-12-9-6-3

Bar Muscle Up

Deadlift 225/155

olympic

Hang Snatch (mid-thigh) – 5×3 @ 65%

Halting Snatch Deadlift – 3×3 @ 80%

Overhead Squat – 5×3 @ 65%

Jerk behind the neck – 5×3 @ 70%

Push Press – 4×5 @ 75%

Jerk dip squat – 3×5 @ 80%

Core

4×12 Strict T2B