11 July 2016 11 July 2016
Monday 11 July 2016 '11 July 2016'

cynthiaWarm-up
Row 3k/2k/1k

2. Strength
Back Squat 5×4 @85%
No oly’s, belt, or sleeves. Clean up your movement.

3. Met-Con
For Time:
50/40 Calories row
40 Handstand Push Ups/ seated press/ push up
30 Thrusters 95/65lbs/ 75/55 45/35
20 Muscle Ups/ ring pullups+ring dips/ ring rows+ring dips

4. Extra
8 Rounds for time:
:20 Deadlift Hold 275/185lbs
12 Toes to Bar
12 Box Jump Overs

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