7-4-18

1. Warm-up
4 Minute Ski, 4min bike
then
Floss Elbows and Calves

2. Strength
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent

315

3. Strength Accessory
Strict Chest to Bar Pull Ups
5x6
Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down

No prob

4. Met-Con
AMRAP 10 Minutes
10 Thrusters 95/65lbs
25′ Handstand Walk

R: 5+7 thrusters. 

Thrusters ub.

5. Bitch Work
3 Rounds:
Ski 500/400m
100 Double Unders

Rest 2:00

R1: 3:48
R2: 3:44
R3: 3:42