June 3 2016

Fitness:

EMOM for 24 min
1 min Shuttle Run inside (AMRAP in 32-35 sec)
2 min 8 Thruster 95/65
3 min 7 BF Burpee
4 min 20-30 DU or Sled Push
+
3 sets
45-60 sec FLR in Rings
30-45 sec side plank with feet elevated
30 Hollow Rocks (regression is knees bent)

** for the emom; you may have to start at different exercises

**If you feel like the prescribed number of reps is too much or if you cannot complete the number of reps before the next minute starts please reduce the amount to a number that is more doable for you.

Competition:

A. FS 5RM rest as needed
+
4 rounds for time
200m run
18 American Swings
rest 10 min
+
For time
21 Cals AB
21 PU
15 Cals AB
15 PU
9 Cals AB
9 PU