Friday, 4/8/16

1) Conditioning

6 Rounds

9 Bar Over Burpees*; 6 Bar Over Burpees; 3 Bar Over Burpees

6 Front Squats (155/105; 130/85; 105/70; 80/55)

3 Bar Muscle Ups; 3 Jumping Bar Muscle Ups; 3 Jumping Chest to Bar+ 3 Jumping Ring Dips; 6 Jumping Pull-ups

*Lateral, jump and land on two feet

2) Strength

20 Reps Back Squat @ 60% 1 RM+5 lbs, or 5 lbs more than you did last time.

Do all 20 reps unbroken.  You can stand with the bar on your back, but try not to wait too long.

3) Skill (Extra Credit)

4 rounds

Run 200 m

30 ft handstand walk; 15 shoulder touches; 30 sec handstand holds (nose and toes to wall); 15 sec handstand holds; 30 sec plank hold