2.Sept.2016

A. 4x6 goblet squat @42X1 (HAP)
*rest 2min

B. 6min EMOM:
min1 - 30sec 1 wall walk + shoulder taps at floor in FLR
min2 - 30sec AMRAP ring rows

C. 5min AMRAP @VERY HARD effort:
-8 russian kb swings
-10 mountain climbers
-20 single unders

*rest/walk 3min

4min AMRAP @VERY HARD effort:
-8 db push press (Heavy)
-8 burpees

A. ohs 5-5-5-5
(build HAP per set)
*rest 2min

B. 6min EMOM:
min1 - 30sec AMRAP hspu
min2 - 30sec AMRAP pullups

C. 5min AMRAP @VERY HARD effort:
-8 squat cleans (135/98)
-20 double unders

*rest/walk 3min

4min AMRAP @VERY HARD effort:
-8 shoulder to overhead(115/83)
-8 lateral burpees o/bar