Jan 9, 2018

1. Warm-up
3 Steady Rounds:
10 Strict Pull Ups
Row 15/9 Calories

2. Strength
Deadlift
18-18-18

3. Met-Con
AMRAP 8 Minutes
8 Hang Power Cleans 155/105lbs
8 Handstand Push-Ups

4. Interval
3 Rounds:
:60 Max Box Jump Overs 24/20″
:30 Rest
:60 Power Snatch 95/65lbs
:30 Rest

——-Optional——–

5. Bitch Work
3 Rounds:
AMRAP 3 Minutes
Row 30/24 Calories
10 Bar Muscle Ups
Max Calories in remaining time.
Rest 2:00

6. Extra
Bench Press
7×1 @90%+