02.11.15

Fitness
A.15-12-9 reps for time
deadlift @ 135/95
ring dips
strict pull-ups (15 # added for males)
B1.bar protraction X 20 seconds X 3; rest 20 seconds
B2.DB external rotation @ 3010 X 6 ea X 3; rest 20 seconds

Performance

A.Fran

21-15-9 reps of 

thrusters @ 95/65

pull-ups

B.Z1 of choice for 10:00