Monday 25/7/16

Base + Climb

A. 1 Clean + 2 Front Squats; rest 3-4 mins
x 5
B. 2 Rounds for Time
20 T2B
15 Power Cleans 95-145/65-100#
10 Thrusters

or

A. Front Squats from Racks 5×[email protected]×0; rest 2-3 mins
B. 3 Rounds
20 Hanging Knee tucks
15 Russian Swings 24/16kg
10 Thrusters 75/55#

Metcon

AMRAPx4
10 sec Isometric Chin up hold or Ring Row Hold
10 Wall Balls – Aim for all UB

Rest 4 mins

AMRAPx8
3 Wall Climbs or 20 secs FLR
10 deadlifts 95/65#
15/12 Cal Row – 75% effort

rest 4 mins

AMRAPx12
15 Hanging Knee Tucks
15 Walking Lunges
15 Ring Rows
15 Cals Airdyne 75% Effort