03.11.14

Fitness
A. front squat X 5 X 3; rest 2:00
B1. overhead press X 5 X 3; rest 30 seconds
B2. L-sit X hard effort X 3; rest 30 seconds
B3. turkish get-ups X 3 each side X 3; rest 90 seconds

Performance
3 sets @ 85%
10 burpees w/no jump
10 pull-ups
10 box jumps @ 24/20 (step-down)
rest 2:00

3 sets @ 85%
8 STOH @ 95/65
12 lunge steps (alt)
16 sit-ups
rest 2:00

for completion @ 85%
row 500 meters
20 wall ball shots
10 power cleans @ 95/65
10 TTB
15 wall ball shots
5 power cleans @ 95/65
5 TTB