June 30 2016

Fitness:

A1. Strict Supinated PU 5 x 2-3 @ 21×2 no rest (HWLW)
A2. BB BP- work to a 5 RM in 5 sets rest as needed
+
EMOM for 15 min
1 min-6/8 Cal Row or 30 sec of work
2 min-8-10 Pushups Hand Release Pushups
3 min-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 15 min
1 min-10 Thruster 115/85 masters 95/65
2 min-8/6 Cal AB
3 min-10 Burpee (bar facing) or 30-35 sec of work