Monday 071116

Warm Up
30 Assault Bike calories
50 GHD sit-ups

Back Squat
5×5 @77.5% – No belt, sleeves, or oly’s
Press
5×5 @80% +5lbs – Focus on bar speed

Metcon
AMRAP 10 minutes
1 Legless rope climb
12 Wallballs (30/20)
12 Box Jump Overs (24/20)

Skills
5 Rounds
15 Unbroken HSPU
All sets must be 15 reps and unbroken. If you fail to hit 15, the round re-starts at 0 reps. Rest as needed between sets. If you are scaling, the number should be predetermined, not chosen as a result of not being able to complete the workout after a few rounds.