150715 Invictus

Warm up:
5 min DROMs
15 KB swings

A: Cindy
AMRAP20
5 pull-ups
10 push-ups
15 air squats
Score: 8 rounnds + 5 pull ups + 10 push ups

141027 Outlaw (deload)

Warm up:
5 min DROMs
stick complex

Conditioning:
"Cindy"
5 min AMRAP of:
5 pull-ups
10 HR pushups
15 air squats

then run 400m

then

repeat Cindy

R1: 3 rounds + 5 pull-ups + 10 push ups + 6 squats
R2: 3 rounds + 5 pull-ups + 5 push ups

130909 Clean & Jerk

Warm up:
5 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
185-195-195-195-195
2) EMOM for 5 minutes--1 Clean & Jerk @ 85% of max from #1
165#

Metcon:

For time:
5 rounds of "Cindy"
5 pull-ups
10 HR push-ups
15 Air squats

Then...
15 Hang Power Snatches 115#

Then...
5 rounds of "Cindy"

5 pull-ups
10 HR push-ups
15 Air squats

Time: 18:14

Cool down:
5 min stationary bike