7/12/11 - THURSDAY

WALL CLIMBS, DIPS, and BENCH PRESS

WARM-UP: (10 min)

Burgener Warm-up: CLEAN

SPEED/SKILL: (5 min)

Muscle-up - 12

STRENGTH: (15 min)

Weighted Pull-up - 7x3 
Note: Work up to 3RM

CONDITIONING: (16 min)

4 min AMRAP

Wall Climb - 5
Sit-up - 15

4 min AMRAP

Ring Dip - 10
Sit-up - 15

4 min AMRAP

Bench Press @ 70% 1RM - 5
Sit-up - 15

Note: Rest 2 min between each met-con.