Wednesday 26/11/14

Intro:
A.  9 mins AMRAP OF:
2x TGU
4x pull ups
8c swings
14x push ups

3-5mins Rest then...

B. Tabata Squat
8x 20secs /10secs rest
1min Rest
Tabata Sit Ups
8x 30secs/10 secs rest

C. Technique : turkish get up

Level 1:

A.DEADLIFT

8reps @75%
6reps @80%
4reps @85%
2reps @90%

B.
4sets not for time:
5 strict pull ups
10 strict ring dips
15  DU 

C. For time: 
15-12-9
Box jumps 
DL @70/50kg

5mins rest
3 rounds for time of
400m Run
15 pull ups
5 mins rest

For time 20 wall climbs

Level 2:

A. Power snatch
5reps @50%
5 reps @60!%
5 reps @65%
3reps @70%
2 reps @80%
1 rep @90%

B. EMOM 9mins of:
min 1: 7-10 strict TTB
Min 2: 10 strict ring dips
Min 3: 15 ring rows (feet on the box)

C. 4 rounds for time:
5wall climbs
15 OHS @50/35kg
20 pull ups