Wednesday 8.3.16

FOUNDATIONS
A. 10 min to build to today's heaviest strict press
then,
3 sets of max effort push press with the heaviest weight from above
B. 5 rounds:
10 burpee pull-ups
Run to Stella and back

GPP
A. 10 min to build to today's heaviest strict press
then,
3 sets max effort push press with the heaviest weight from above
B. For time:
30 muscle ups
*run to Stella and back every time you drop

COMPETITION EXTRA
A. 20 min to establish a 1RM clean and jerk
B. Every 3 minutes for 12 minutes: 
Assault bike 12/10 calories
15/10 kipping HSPU