WOD 18/3/15

Front Squat
2×57
2×62
5×3 66

Shoulder Press
7×30
4×34
3×4 38.5

Gymnastics
ring muscle up
strict HSPU
bar muscle up
4×6 strict pull ups
Warm-up
1x 600m run
2x 7 swings
7 squats
3 squat jumps

Power Clean
2x
5 clean deadlift
5 clean high pull
5 power clean

e2mom 16
2×7
2×5
2×4
2×3
*work up to a heavy set of 3
*don’t exceed 80% of 1RM
*focus on cycling the reps in a smooth touch and go
30/32.5/35/40/42.5/45/50/52.5

Metcon (AMRAP – Reps)
amrap 6
30 burpees over the bar
30 clean & jerk 60/40
RX 67 reps

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