Monday 9.17.18

Monday 9.17.18
L2: Metcon (Time)
5 rds of
9 pull-ups
9 thrusters 95/65

rest 2 minutes (change wts)

5 rds of
9 deadifts 225/155
9 HSPU

18 minute  strict  time cap

(this means scale the Hspu if you need to)

Pre : Metcon (No Measure)
EMOM 12
1) 2 burpee wall-walks
2) 5 ring rows + 5 push-ups
3) 6 single leg RDL each side
4) 5 front squat @ 50-55%
L1 : Metcon (Time)
5 rds of
9 pull-ups
9 thrusters 75/55

rest 2 minutes (change wts)

5 rds of
9 deadifts 155/105
9 push-ups

18 minute  strict  time cap

(this means scale the Hspu if you need to)