Monday 160627

Foundations:
Warm-Up:
Run 400 meters
Pigs on ice skates
4 One arm thruster with kettlebell (each arm)
8 Push-ups
4 T-high fives (each arm)
8 push-up s
8 Mountain climbers (each leg)
8 PVC Dislocates

8 Ankle rotations (each side)

Strength:
A. SA OHS 4 x 4-5/arm @32X1; :60 rest b/t arms

MetCon:
For time:

10 rounds 
10 wall balls
50 single-unders

Group:

Warm-Up:
Run 400 meters
Pigs on ice skates
4 One arm thruster with kettlebell (each arm)
8 Push-ups
4 T-high 5s (each arm)
8 Push-Ups
8 Mountain climbers (each leg)
8 PVC Dislocates

8 Ankle rotations (each side) 

Strength:
A. Front Squat x 3 @ 6 EMOM 10:00

B1. RDL 3 x 6 reps @ 30X1; :30 rest
B2. Hamstring Curls with MedBall 3 x 20 reps; :30 rest

MetCon:
Every 6 minutes, for 18:00(3 sets):
10 Calories Row

15 Pull-Ups/Ring Rows
30 Push-Ups
45 Air Squats