Monday 9/2/15

Gymnastic Work
6×5 strict pull ups
3 strict muscle ups

Warm-up
3min row
3min 10 swings 7 scapula pull ups
5 wall balls
3min ankle mobility

Basic Strength
Front Squat (5 – 3 – 1 – 5 – 3 – 1)
1×5 @80% 62.5
1×3 @85% 67.5
1×1 @90% 70
1×5 @85% 67.5
1×3 @90% 70
1×1 @95% 77.5
*rest 2min in between sets

Metcon (AMRAP – Reps)
2x
1min max reps strict hspu
1min max reps kipping hspu
1min rest
1min max reps elevated ring row
1min max reps ring row
1min rest
104 reps

Metcon (Time)
for time
21 – 18 – 15 – 12 – 9 – 6 – 3
wall ball
burpee box over
RX 11:13

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