01.15.15

Fitness
A1.L-sit X 10 seconds X 4; rest 30 seconds
A2.leg circles X 4-6 (alternating) X 4; rest 30 seconds
A3.forward ape X 1 length X 4; rest 30 seconds
A4.Barbell bent over row @ 1010 X 6-8 X 4; rest 90 seconds

Performance
A. clean X 3 X 3; rest 2:00 (drop all) start @ 70%
B1.5 TNG power cleans (moderate) X 4; rest 30 seconds
B2.Muscle-ups X AMRAP-1 X 4; rest 90 seconds
C. cuban rotations @ 4020 X 8 X 2; rest as needed

*No MU=1-2 sets of 3 CTB pull-ups/3 dips each set