Monday 111416

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Strength Focus
Power Snatch
5×5 @65%
Drop and reset each rep

Gymnastics Focus
4 Rounds
14 Lateral bar burpees
7 Muscle Ups
14 Push jerk (155/105)
Rest 90 seconds

Muscle Up Modifications:
1) Less Reps - A set you can do Unbroken
2) 7 Chest to Bar Pull Ups + 7 Ring Dips
3) 7 Muscle Up Transitions

Endurance Focus
3 Rounds
20/16 Calorie Assault Bike
20/16 Calorie Row
Rest 1 minute
20/16 Calorie row
20/16 Calorie Assault Bike
Rest 1 minute