Sunday 31-07-2016
Warm-up
Warm-up
Run 5 Laps
2 Rounds
10 Pushups
5 Ring Rows
10 Flutter Kicks
5 Ring Rows
10 Lunges (2x1)
Metcon
10 Minutes EMOM
Odd: 15 sec top of the pull-up hold
Even: 15 Ring Rows

then,

Spend 5 Minutes Working on Snatch High Pull Technique

8 Minutes EMOM
1 SHP + 1 PS + 1 HPS

then,

3 Rounds
5 Power Cleans@135/65
10 Chest to Bar Pullups

3 Rounds
15 Deadlifts@135/65
20 Wall Balls
Stretching
Lizard Pose - 1 Min
Dragon Pose - 1 Min
Pigeon Pose - 2 Min
Twisted Cross - 1:30 Min