Sunday 160612

Foundations:
Warm-Up:
8 Ring Rows

8 Wall balls
50 plate step-ups
High Knees
:30 Hollow hold
5 T-high 5s (each arm)
5 One arm thruster w/ kettlebell (each arm)
8 Band dislocations

Strength:

A. Back Squat 10 - 10 - 10; rest 3:00; building from previous week

B1. Wall Walks 2 x 2-4; rest :60

B2, Box Jumps 2 x 8-10; pick your height; rest :60

MetCon:
AMRAP 7:00:
200 m run
25 air squats 

rest 4:00:

AMRAP 7:00:
10 SA DB/KB thruster RH
5 pull ups
10 SA DB/KB thruster LH
5 TTB/Sit-Ups

Group:

Warm-Up:
8 Ring Rows

8 Wall balls
50 plate step-ups
High Knees
:30 Hollow hold
5 T-high 5s (each arm)
5 One arm thruster w/ kettlebell (each arm)
8 Band dislocations 

Strength:
A1. Weighted Box Step-Ups x 8 each leg; :30 between legs; :60 rest
A2. Single-Arm KB Row x 6-8 each arm;
Rest 60 seconds

MetCon:
AMRAP 12:00:
10 Barbell Thrusters (light)
20 Overhead Alternating Reverse Lunge

200 meter run