Heavy Metcon 15/12/2016

Warm up (cos you know you need to)

KB swing x10

Walkout to press ups x10

KB Squats x10

Ring rows x10

KB russian baby makers x10

5 rounds please

Workout

Working on your own.

EMOM you  5 reps of exercise A  then return to main exercise for remainder of minute. Your on each station for 5mins.

Burpees x5

Bench press @ 60%BW

rest 3mins

Ball slams x5

Power cleans @ 70%BW

rest 3mins

Pull ups x5

Back Squats @ 80%BW

rest 3mins

Ball slams x5

Deadlifts @ 100%BW