Monday 062716

Warm Up
Run 400m
28 Strict pull-ups

Back Squat
5×5 @72% – No belt, sleeves, or oly’s – Keep rest short.
Press 5×3 @80% +5lbs – Focus on bar speed

Metcon
AMRAP 4 minutes x3
4 Muscle-ups
8 Overhead Squats 115/75lbs
12 Box Jumps 24/20″
Rest two minutes between AMRAPs

Skills
EMOM until you cannot complete round in minute
3 Wallballs & 7 toes to bar
6 Wallballs & 7 toes to bar
9 Wallballs & 7 toes to bar
12 Wallballs & 7 toes to bar
And so on…