May 27 2016

Fitness:

EMOM for 20 min
1 min Suicide
2 min 8 Thruster 95/65
3 min 7 BF Burpee
4 min 10/8 Cal Row
+
3 sets
45-60 sec FLR in Rings
30-45 sec side plank with feet elevated
30 Hollow Rocks (regression is knees bent)
** for the emom; you may have to start at different exercises

Competition:

A. FS 3 X 6 (use heaviest weight from last week)
+
4 sets
400m run
15 KBS (American)
8/10 Pull-Ups
rest 1:45