Saturday August 8, 2015-

HPA GOLD:
EMOM for 30 Minutes (5 times through seq.):
1st: 30-50 UB DU's
2nd: 12 wall balls
2nd: 10 cal assault bike
3rd: 10-15 UB Pullups
4th: 20m Bear Crawl
5th: 20m reverse bear crawl
6th: 7/7 KB Snatch @20-24kg
+
15:00 Run @moderate aerobic pace (focus on mechanics/ breathing)

HPA - Power 
A. Above knee hang squat snatch. Snatch Balance 1.1 @ 68-70%RM x 8 sets rest 1m20
+
3 sets @ effort
:60 Max Ring Muscle ups
200m run @ 90% effort
rest :90
+
3 sets @ 90% effort
:60 Max Kipping Handstand push ups
200m row @ 90% effort
rest :90
+
5 sets @ high effort
5 Burpee Over Box @ 30/24
5 UB Bar Muscle ups
5 Cals on Assault
rest :90
+
5 min EMOM
Hold FLR on rings for :30