Monday 081516

Warm Up
AMRAP 6
9 Hip Extensions
6 Burpees to target
3 Strict Chest to Bar Pull Ups

Back Squat
5×5 @72.5%
Do a proper warm up so that you're ready for working sets, not getting into your groove by set 3. Move with SPEED!

Press
5×5 @72.5%
No lean back upright bench pressing. If that's happening, deload the bar al ittle and maintain a straight spine.

Stamina
10 Rounds
15 Calorie row
Rest 45 seconds

Pick 1:
Metcon
21 Dumbbell thrusters (50/35)
7 Muscle Ups
15 Dumbbell thrusters
7 Muscle Ups
9 Dumbbell thrusters
7 Muscle Ups

Pressing Stamina
50 Push-ups
Rest 2 minutes
40 Push-ups
Rest 90 seconds
30 Push-ups
Rest 1 minute
20 Push-ups
Rest 30 seconds
10 Push-ups