20 June 2016 20 June 2016
Monday 20 June 2016 '20 June 2016'

12799314_681524501989645_1554223082926564422_n1. Warm-up
3 Steady Rounds:
20 Goblet Squats
15 GHD Sit Ups
10 Strict Pull Ups
then
2:00 Squat Hold

2. Strength
Back Squat 4×5 @72.5%
No oly’s, belt, or sleeves. Clean up your movement.

3. Met-Con
For Time
60/40 Row
50 Alternating Pistols
40 Overhead Squats 95/65lbs
30 Burpees to 12″ target

4. Extra
5 Rounds for time:
40ft Handstand Walk
180 degree Pirouette
40ft Handstand Walk
8 Muscle Ups
rest :90

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