Day: October 2, 2017

Strength
EMOTM 5min
3 Strict pull up
or
3 bar MU
or
3 ring muscle up

Metcon
AMRAP 12min
12 Alt Front rack lunge 45/30
5m HS walk
10 Toe to bar

Strength
Back Squat
3×3 70%, 80%, 90%+rep

Metcon
5 Rounds For Time
15 Overhead Squat 42.5/30
10 Lateral bar burpee
1 rope climb

Olympic Lifting
Push press + 2 push jerk
1-1-1-1-1