10.22.14

Fitness
for time
15-12-9 reps of--
deadlift @ 135/95
burpees over the bar
run 400 meters after burpees every set (3 total runs-clock stops on run)

Performance
A. 3 sets @ 98% for 2:00
5 pull-ups
6 alternating jumping lunges
7 burpees
rest 6:00 b/t each set--SPEED
B. accumulate -
90 seconds in hollow plank
90 seconds in ring FLR; rest as needed-alternate as desired