Sunday 160619

Foundations:
Warm-up:
Run 400m
8 Jumping pull-ups
8 Wall balls
8 Push-ups
:30 Dead Hang on bar
8 Mountain climbers (each leg)
8 Band dislocations
8 Ring out the towel (each side)
4 One arm thruster with kettlebell (each arm)
8 Wall Squats

Strength:
A. SA OHS 4 x 3-4 @ 32X1; rest :90 bet arms
B. Waiters Carry 4 x 100';  rest :90 bet arms

MetCon:
3 rounds for time
15 thrusters
15 burpees

Group:

Warm-Up:

Run 400m
8 Jumping pull-ups
8 Wall balls
8 Push-ups
:30 Dead Hang on bar
8 Mountain climbers (each leg)
8 Band dislocations
8 Ring out the towel (each side)
4 One arm thruster with kettlebell (each arm)
8 Wall Squats

Strength:

A. Romanian Deadlift 4 x 6 reps @ 4011; begin a set every :90
B. Hamstring Curls w/ MedBall 3 x 20 reps; begin a set every 2:00
C. Handstand Hold 3 x :45 -:60; RAN

MetCon:
AMRAP 8:00:
12 Russian Kettlebell Swings (heavy)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold