Friday, 5/6/16

1) Conditioning (Benchmark)

“Amanda”

9-7-5

Ring Muscle-ups; Ring Muscle-ups (5-3-1); Jumping Muscle-ups; 9-7-5 Jumping Pull-ups+9-7-5 Jumping Ring Dips

Squat Snatch (135/95; 110/80; 85/65; 65/50)

2) Strength

20 Reps Back Squat @ 60% 1 RM+25 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.

Last 20 Rep effort was 4/29/16

3) Interval (Extra Credit)

4 Rounds

1 min on AirDyne for calories

Rest 1:00

Score is total calories in 4 Rounds