Friday 042916

Warm Up
60 Bar Facing Burpees

Speed Back Squat
5 x 5 @ 65-70%
*No belt, no knee sleeves. Keep rest short and fast.
Move with SPEED

Metcon
Same as class, with class
Jackie
For Time
1000 M Row
50 Thrusters (45/35)
30 Pull Ups

Skills
AMRAP 5
3 Unbroken Muscle Ups
*If you do not have a muscle up yet complete:
5 sets
3 Strict Ring Pull Ups
3 Strict Ring Dips
3 Muscle Up Transitions
3 Swings on Rings
- Not for time