Sunday 160626

Foundations:

Warm-Up:
200 meter run
10 Banded good mornings
10 Push-ups
10 Overhead Plate Press
10 Marching bridge (each side)
10 Sots press (PVC or bar)
:30 Hollow Hold
10 band Dislocates
10 Leg swings (each leg)

Strength:
A. SA OH Carry (KB or DB), 3 x 90-100'/arm; :60 rest between arms
B. RDL 3 x 4-6 @ 30x0
5-6 x 4; rest 2 min b/t sets

MetCon:

6 Rounds For Time
Run 200 meters
2 Wall Climbs or 20 shoulder taps in plank
6 Pull-Ups/Ring Rows (Strict as possible)

Group:

Warm-Up:
200 meter run
10 Banded good mornings
10 Push-ups
10 Overhead Plate Press
10 Marching bridge (each side)
10 Sots press (PVC or bar)
:30 Hollow Hold
10 band Dislocates

10 Leg swings (each leg) 

Strength/Skill:
E2MOM 18:00::
1 - Muscle-Ups x 2-5; Strict Pull-Ups x 5-8; Strict Ring Rows x 8-10
2 - Around the Box x 2(1 each direction)
3 - :45 of Bar Muscle Turnovers on #45 plates, holding L-sit as long as possible

MetCon:
For time, In teams of 3, complete 5 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs

As soon as the rower is available, the next person may start rowing.