A)5×2 Front lever pulls
(These can be done with a band on the pull-up bar)

B) 5 sets of Skin the cat

C) Back squat, work to a heavy 90%

D) Squat clean ladder (EMOM) beginning with 135/95. You must add weight every lift 5lb, 10lbs or 20lb its your choice. Continue until you have 2 missed attempts.

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7 rounds for time of:
10 Slamballs
20 Russian twists
1 lap Bear crawl
100m Farmers carry
30 second Handstand hold
200m Row
Rest 1 minute

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For time:
1 mile Run
100 Push-ups
1 mile Run

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Friday WOD, August 5, 2016