Tuesday, 5/17/11

Warm-Up:
3 Rounds:
Prowler Push
3 Handstand Push-ups (ring or regular)
5 Pull-ups

Dynamic Warm-Up/Burg WU

Strength:
Push-Press: 5 x 5 (same weight)
Pull-ups: 3 x 5 (same weight)

MetCon:
For Time:
40 Pull-ups, 5 burpees
30 Calorie Row, 5 burpees
20 Thrusters 105/55#, 5 burpees
10 Over-the-bars, 5 burpees*
5 Muscle-Ups, 5 burpees
Time Stops!
Then: 3 minutes to get max weight shoulder to overhead anyway you want (press, push-press, jerk)

*OTB's: Bring your feet up to the bar like KTE's or Feet-to-bars, but kick them up and over the bar, along with the rest of your body. Or, just do a bar muscle-up, and finish going over the bar.

Skill:
Bar Muscle-Ups! Work the false grip, kipping if you have to, or just some false grip pull-ups.

Endurance:
Run or Row: 2 x (100, 200, 300, 400m) rest as needed