5 April 2016 5 April 2016
Tuesday 5 April 2016 '5 April 2016'

943856_1148764191809800_2908747558207922388_n1. Warm-up Level 2
3 Slow Rounds
20 Band Pull-a-parts
20 Narrow Grip OHS w/ empty bar
10 GHD Sit Ups

2. Strength
3RM Shoulder to Overhead
Must be done in 30 seconds (can drop and re-rack between reps)

3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 135/95lbs
1 Muscle Up
2 Thruster
2 Muscle Ups
3 Thruster
3 Muscle Ups
and so on…

1. Warm-up Level 1
3 Slow Rounds
20 Band Pull-a-parts
20 Narrow Grip OHS w/ empty bar
10 GHD Sit Ups

2. Strength
3RM Shoulder to Overhead
Must be done in 30 seconds (can drop and re-rack between reps)

3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 135/95lbs
1 C2B+ 1 ring dip
2 Thruster
2 C2B+ 2 ring dip
3 Thruster
3 C2B+ 3 ring dips
and so on…

1. Warm-up Base
3 Slow Rounds
20 Band Pull-a-parts
20 air squats with 10 pound plate held with straight arms at eye level
10 V-ups

2. Strength
3RM Shoulder to Overhead
Must be done in 30 seconds (can drop and re-rack between reps)

3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 95/75lbs
1 ring row+1 push up
2 Thruster
2 ring row+2 push up
3 Thruster
3 ring row +3 push up
and so on…

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