7/29/15

Strength:

Bench Press
5×3
Gradual increase across sets

*6 strict pull ups (in between sets)
Weighted if needed

Metcon:
6 min clock

400m run (sprint)
In remaining time AMRAP
5 Burpee box jumps (24/20)
10 KB swings (70/53)
Rest 1 min

2 rounds
(Goal is to be moving quickly for the entire 6min!)

Finisher

10 min EMOM
7 GHD sit ups or (10 ab mats)
20-30 double unders (depending on skill level)