3 Metcons a day

2012.04.17. Tuesday
Before noon
A: Shoulder press, 4sets, 5-3reps, 50,55,60,65kg/3

B: T2B, 3x10-15

C: Metcon#1
   3 rounds of:
 - 10 Pull up
 - 15 Am. KB swing 32kg
 - 20 DU
 - Rest 1' between rounds                       7'54" inlc. rest time

5 min rest

Metcon#2
9-6-3
 - Thruster 60kg
 - Box Jump 60cm                                 3'45"

In the evening

Metcon#3
15 min AMRAP of:
 - 50 hammer strike
 - 200m run
 - 100m farmer walk 2x24kg KB
 - 200m run                                          3rounds + 24hammer