Monday 070416

Happy Birthday America!

Warm Up
Run 400m
30 Strict Pull Ups

Back Squat
Speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, fast and furious on the way up.

Strict Press
5×4 @80% +5lbs – Focus on bar speed

Metcon
Every 3 minutes for 4 rounds (12 minute running clock)
Row 250/200m
25 Wallballs (30/20)
Rest remainder

Metcon
AMRAP 8 minutes
8 Handstand Push Ups
4 Tall box jumps (30-40+”/24-30+”)