09/10/2018

Warm Up

- 3 tempo pull-ups (3 sec down)

- 1 min bike (30 sec legs/30 sec arms only)

- 10 KB snatches (5 each)

- 5 box jumps

Strength

EMOM 10

- odd: strict pull-ups (8-15 reps)

- even: 8 strict press

Conditioning

*buy-in 15/12 cal bike

4 rounds

- 10 KB snatches @ 53/35

- 5 burpee box jump overs @ 24/20

*cash-out 50 STO @ 45/35

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