Saturday 4.30.16

Essentials:
A.
3 Sets
Standing Shoulder Press x 10 reps @ 50-60% (+5-10lbs)(Pick a weight and stay with it for all sets)
On the 3min Marks

B.
10min EMOM
ODD: Ring Pulls x 10 reps
EVEN: Bent Over Single Arm Row x 5 per Arm

C.
9min AMRAP
Incline Push Up x 9 reps
Kettlebell Swing x 18 reps
Single Under x 27 reps

Fitness:
A.
3 Sets
Standing Shoulder Press x 10 reps @ 50-60%(+5-10lbs) (Pick a weight and stay with it for all sets)
On the 3min Marks

B.
10min EMOM
ODD: Chin Over Bar Pull Ups x 6-12 reps
EVEN: Ring Pulls x 10 reps
*Last set max out UB Pull Ups

C.
9min AMRAP
HSPU x 9 reps
Kettlebell Swing x 18 reps 55/35
Double Under x 27 reps

Performance:
A.
3 Sets
Standing Shoulder Press x 10 reps @ 50-60% (+5-10lbs)(Pick a weight and stay with it for all sets)
On the 3min Marks

B.
For Time:
Chest to Bar x 50 reps
*No More than 3 sets, so rest as needed to do in 3 sets or less
10min Cap

C.
9min AMRAP
Strict HSPU x 9 reps
Kettlebell Swing x 18 reps 55/35
Double Under x 27 reps