Monday 160808

Foundations:
Warm-Up:
400m run

10 push-ups
10 leg swings (each leg)
:30 Handstand hold against wall
:30 Hollow hold 

:30 Arch Hold
10 Kips
3 Inchworms

Strength:
A. Single Arm DB/KB Push Press 3 x 5-7; rest :90 b/t arms
B. Strict Pull-ups/Ring Rows AMRAP 5:00

MetCon:
3 rounds for total time
10 HR or Ring push-ups
run 200 m
10 TTB/TTU/Sit-ups
run 200 m
10 burpees
rest 2:00

Group:

Warm-Up:
400m run

10 push-ups
10 leg swings (each leg)
:30 Handstand hold against wall
:30 Hollow hold 

:30 Arch Hold
10 Kips 

3 Inchworms

Strength:

A. E2MOM 16:00 (8 sets): 2-Position Clean (mid-thigh, and then from the floor); build so that last 3 sets are heavy (80-90%)

MetCon:
In teams of two, with only one person working at a time:

150 Wall Balls (75 each)  

80 Toes to Bar (40 each)/Scale with 100 Toes to Uprights or Sit-Ups

Accessory:
3 sets:
Front Rack Hold x :45-60 @ 1RM; build slightly; rest :90