07.27.15

Fitness
A.10 Turkish get-ups ea side--moderate-rest and switch sides as desired
B1.strict pull-ups X 6-10 X 3; rest 0 seconds
B2.plow stretch X 15 seconds X 3; rest 60 seconds
C.2 rounds for time
100 meter waiter carry @ 55/35
25 P.lette push-ups
100 meter sand bag carry @ 60/45

Performance

A.work up to a heavy single clean and jerk

B1.back squat @ 20X0 X 3-5 X 3; rest 0 seconds

B2.thoracic bridge X 10-15 seconds ea side X 3; rest 90 seconds

C.AMRAP in 8 minutes

6 pull-ups

9 wall ball shots @ 20/14

E1.cuban rotations @ 4020 X 6-8; rest as needed

E2. floor German hang X 25 seconds; rest as needed