Sunday 160814

Foundations:
Warm-Up:
20 DUs/ 50 SUs
Pigs on ice skates
10 Ring Rows
10 Air Squats
10 OH Plate Press

10 sit-ups
5 T-high 5s (each arm)
5 Cossack squat (each side)

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:

800 m run
Rest 4:00
Then against a 10:00 Cap:
30 cal row/AirDyne
30 sit ups
30 wall balls
30 Kettlebell Swings
30 pull-ups

Group:

Warm-Up:
20 DUs/ 50 SUs
Pigs on ice skates
10 Ring Rows
10 Air Squats
10 OH Plate Press

10 sit-ups
5 T-high 5s (each arm)
5 Cossack squat (each side) 

Strength/Skill:

EMOM15:00

1 – Strict Handstand Push-Ups x :30 (SAN)
2 – Alternating Pistols x :40 (SAN)
3 – Strict Toes to Rings x 6-8 reps (SAN)

MetCon:

For time:
Run/Row 800 Meters
15 Deadlifts
30 HR Push-Ups
Run/Row 400 Meters
10 Deadlifts
20 HR Push-Ups
Run/Row 200 Meters
5 Deadlifts
10 HR Push-Ups