07.16.15

Fitness
A. 6 sets @ 90%
10 box step-ups @ 24/20
10 push-ups
10 wall ball shots @ 20/14
5 pull-ups
run 60 seconds odd/row 60 seconds even
rest 2:00 b/t sets
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.DB ext rotations @ 3020 X 5 X 2; rest 30 seconds

Performance
A.handstand opener X 15-20 seconds X 3; rest as needed
B.1-3 strict or minimal kip MUs X 5; rest 90 seconds
C1.run 20 seconds @ 90% X 5; rest 30 seconds
C2.pronated ring rows @ X120 X 5-7 X 5; rest 60 seconds
D.40 hollow rocks

NO MU=
4 sets of 1-3 strict CTB or CT Ring pull-ups & 1-3 ring dips