Warm up:
400m run
1 minute KB swings medium weight
10 strict pull ups
10 goblet squats
Stabilizer/Skill
100 old school sit ups
Strength:
Strict press
7-7-7-7-7 reps at your 5 rep max weight
to find take your 1 rep max and multiply by .856
Super set your strict press with Day 1 of your pull up program
Metcon:
5 minutes - 100 kettlebell snatch - medium weight 50 to each side
1 minute rest
5 minutes - 125 kettlebell clean - medium weight 75 to each side
1 minute rest
5 minutes - 150 kettlebell swings - medium weight
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