Saturday, 3/5/16

1) Conditioning

3 Rounds

30 Pull-ups; 15 Pull-ups; 30 Jumping Pull-ups; 15 Jumping Pull-ups

30 Shoulder to Overhead (95/65; 80/55; 65/45; 50/35)

800 m run; 600 m run; 400 m run

2) Strength

6-5-4-3-2-1 Front Squat

20 min time cap

Start at 65% and move up

3) Interval (Extra Credit)

EMOM 10

Min. 1: 16 Pistols; 12 Pistols; 12 Pistols Standing on box; 12 Pistols Sitting on box

Min. 2: 16 Push-ups; 12 Push-ups; 8 Push-ups; 8 Push-ups (from knees)*

*All push-ups should be chest to deck and with a solid plank.