Anthony 160627

WARM-UP (10)

Row  500

5 Hollow-Rocks

1 Weighted Ring Pull-Up (Rest 30")

Strict Muscle-Up (Just Do It)

STRENGTH (10)

Every Minute on the Minute For 7 Minutes

1.1 Cluster

Rest 10" Between Reps

CONDITIONING I (15)

Tailored Bergeron Beep Test

Every Minute on the Minute

Min1:  7 Thrusters 65

    7 Pull-Ups

                       7 Burpee No Push-Up

Min 2: 6 Thrusters 65

    6 Pull-Ups

                       6 Burpee No Push-Up

Min 3: 5 Thrusters 65

    5 Pull-Ups

                        5 Burpee No Push-Ups

Min 4:  4 Thrusters 65

     4 Pull-Ups

                          4 Burpee No Push-Ups

Min 5: ~Rest

Min 6:  Repeat in Reverse

MIDLINE (15)

3 Sets

12 Toe to Rings

10 Good Mornings 45#, Climbing

STRETCH (10)