BG Swinging his bell |
3 Rounds:
10 Pull-ups
10 Push-ups
10 GHD Sit-ups
10 OH Squats
Dynamic Warm-Up/Burg WU
Strength:
Deadlift: Heavy Set of 5 (Sumo, Regular, or Deficit)
Split Jerk: 60-70% 5 x 2
MetCon:
"Amanda"
9, 7, 5 Reps for Time:
Muscle-ups (or CTB Pull-ups & Ring Dips)
Squat Snatch 135/75#
Skill:
L-Sit on rings or parallettes
Endurance:
Tabata: Run or Row 20s on, 10s off, 8 rounds
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