July 11, 2017

Gymnastics
EMOM x 5 minutes of:
5 strict pulls w/ 30lbs dumbbell
6 chest to bar pull ups

Conditioning
Every 3 minutes x 5 sets: (147, 146, 143, 138, 136)
12 calorie assault bike
12 calorie row
30 double unders (w/ heavier rope)
-immediately into:
Every 3 minutes x 5 sets: (150, 148, 144, 138, 131)
300m run
10 burpees

Lifting Prep
3 sets of:
10 barbell z-press
50 single unders
1-minute easy bike

3 sets of:
12 alternating seated arnold press (6 each arm) (35, 45, 50)
12 ring rows

Strength:
Push Press: 5, 5, 3, 3, 3, 1, 1 (185, 205, 225, 235, 245, 260, 275)
(rest 2 minutes between sets)