4.5.16

Warm up

1000m ski erg chill pace ( if no ski erg get a 10 min chill run in)

20 min  

A) 20 minutes MINIMUM working on weakness. 
B) push press 5/5/5/5/5
C)10 min emom

 even 15/12 cal assault bike 

odd min 5 front squat from floor 

10 min emom

Even: 15/12 assault

Odd: 10 unbroken pull-ups or 10 unbroken ttb

D) 7 legless rope climb + 7 thruster 185/125 + 5 legless rope climb + 5 thrusters + 3 legless rope climbs + 3 thrusters for time

E) 20 b squat off rack 185/125 + 10 hspu + 20 sumo deadlift high pulls 135/95 x 3 rounds

F) work in class somewhere.
 

Tuesday, April 5th, 2016 at 5:27 am / Competitive