THURSDAY 7-9-15

Warm-up

15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Gymnastics

(1)
10min

  • Forward Kick-Thru ( (30 each way)

Weightlifting

(1)
8min EMOM
Form: 6 reps EMOM
Consistency: 6 reps EMOM  (1.5x BW)
Intensity: 3 reps EMOM (85% 1RM)

  • All: Deadlift (8xEMOM)

Metcon

  • Airdyne Sprints (:30/2:30) (6 Rounds for calories)