July 8 2016

Fitness:

 
A1. Strict Supinated PU 5 x 2-3 @ 21×2 no rest (HWLW)
A2. DB Thruster 5 x 10 rest 60-90 sec
+
EMOM for 18 min
6/8 Cal Row or 30 sec of work
8-10 Pushups Hand Release Pushups
8 Front Squat 115/75

Competition:
A1. Strict HSPU 4 x 4-6 rest as needed to complete UB
A2. Kipping HSPU 4 x 8-10 rest as needed to complete UB
B. Slider Hamstring Curl 3 x 10 rest 60-90 sec
+
EMOM for 18 min
10 Thruster
8/6 Cal AB
10 Burpee (bar facing) or 30-35 sec of work