Sunday 160807

Foundations:

Warm-Up:
Row/Run 500 meters
2 Alt Turkish get up /arm
Spiderman lunge
5 Wall kick-ups
Box jump progression
5 T-high 5s (each arm)
:30 Handstand hold against wall
10 Mountain climbers (each leg)

Strength:
A. OHS  3,3,2,2 @ 32X1; rest 2:00 

B. Bulgarian Split Squat 3 x 5-7/leg; rest :90 b/t legs

MetCon:
AMRAP 10:00
3 Wall Walks
10 Box Jumps
15 Burpees

Group:

Warm-Up:
Row/Run 500 meters
2 Alt Turkish get up /arm
Spiderman lunge
5 Wall kick-ups
Box jump progression
5 T-high 5s (each arm)
:30 Handstand hold against wall
10 Mountain climbers (each leg) 

Strength:
A1. Bulgarian Split Squat 3 x 8-12 reps; rest :30
A2. Strict Handstand Push-Ups x Max Reps/Wall Walks x 5/Nose-to-Wall Handstand Hold x :60;Rest 3:00 

MetCon:
2 rounds for time:
100m farmer's or 15m yoke carry, AHAP
15 ball slams
100m farmer's or 15m yoke carry AHAP
15 clean and jerks

then 10:00 

Double Under Skill Work