Monday 160711

Foundations:
Warm-Up:
5 One arm thruster with kettlebell (each arm)
10 Ring Rows
10 Mountain climbers (each leg)
:30 Hollow hold on bar
10 push -ups

10 Diagonal band pull aparts
10 Wall ball shots
10 Arch to hollow

Strength:

A. Thruster 4 x 5; building; rest 2:00

MetCon:
For Time:
21 ball slams
9 Thrusters
15 ball slams
15 Thrusters
9 ball slams
21 Thrusters

Accessory:

3 sets not for time

15-20 reverse snow angels

10 kettlebell goat baggers

Group:

Warm-Up:
5 One arm thruster with kettlebell (each arm)
10 Ring Rows
10 Mountain climbers (each leg)
:30 Hollow hold on bar
10 push -ups

10 Diagonal band pull aparts
10 Wall ball shots
10 Arch to hollow

Strength:

A.Walking Lunges with Dumbbells 4 x 20 steps; rest :90 between sets; choose a challenging weight

MetCon:
AMRAP 20:00; with a partner, alternating full rounds:

200 Meter Run
10 Burpees

Accessory:

3 sets, NFT;

10 Barbell Rollouts