Saturday 6/1/13

FITNESS
Swim 20 min
Bike 20 min
run 20 min
All @z1 pace

SPORT
A. Push press 10, 3, 8, 2, 6, 1; rest 3 min
B. Muscle ups; 3 reps on the min for 15 min
+
10 rounds for time:
10 toes to bar
10 hand release push ups

W. PERFORMANCE
A. Three sets, not for time, of:
Burpee Muscle-Up x 3-5 reps
Handstand Push-Ups x 6-12 reps
L-Sit x 45-60 seconds
+
20 min amrap:
5 CTB chin ups
5 ring dips
5 GHD sit ups
Run 200m

PERFORMANCE
A. Three sets, not for time, of:
Burpee Muscle-Up x 3-5 reps
Handstand Push-Ups x 6-12 reps
L-Sit x 45-60 seconds
+
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees

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