friday May 1,2015

Strength: 10x3@80% +10-20 lbs
Take about 25 minutes to complete. take appropriate amount of rest in between sets. listen to your body. One more week of lifting and then rest, and then MAX attempts


EMOM for 15 minutes 
1 toes to bar - 1 knee to chest- 1 situp
1 chest to bar- 1 pullup- 1 modified pull-up
1 bar muscleup-3 ring dips- 3 bar dips- 3 deficit pushups


for time: 6 min time cap
500 m row
50 deadlifts  155/105
if you finish before 6 minutes then do as many double unders as possible with the remaining time.