Monday 11/07/16

Base + Climb

A1. Back Squats 5×4; rest 30s
A2 Pull ups 5×[email protected]; rest 30s + 4mins
*use a spotter or band if needed

B. AMRAPx8min
10 KB Snatch or Heavy Swings 20-32/16-20
5 Burpee Pull ups or 5 Burpees + 5 Jumping Pull ups

Met Con

A. AMRAPx4min
14 Swings
7 Burpees
7 Push ups

rest 4min

B. AMRAPx8mins
20 Walking Lunges
15 Sit ups
12-10 cals AD – 90%

rest 4min

C. For Time
1000-1500 [email protected]% effort
15 T2B or V crunches
5 Wall Climbs
10 T2B or V Crunches
3 Wall Climbs
5 T2B V Crunch