CYCLE 3 09/07/2015

WARM UP: 10 MIN
Strict Press
1 RM Strict Press
3 X 3 : AHAP
Push Press
1 RM Push Press
3 X 3 : AHAP

STRENGTH: 10min
Overhead Squat
1 RM Overhead Squat
5 X 3 : 70%

METCON: 30 MIN
Murph
For Time: 
If you've got a twenty pound vest or body armor, wear it. 
2km Run 
100 Pull-ups
200 Push-ups 
300 Squats 
2 km Run

Scale to:
Murph Var.
1km Run
50 Ring Rows
75 Push Ups
100 Squats
1km Run

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