11.20.15

Fitness
for time
30 cals on AB
30 burpees
30 cals on rower
30 walking lunge steps
30 knees-to-elbows
200 meter sandbag carry @ 65/45
B.DB external rotations @ 3020 X 5ea X 2; rest as needed

Performance
A.AMRAP strict pull-ups (pronated) in 1 set
B.10 russian swings (mod/heavy) X 5; rest as needed
C.1 T-get-up ea side (alt) X 5; rest as needed
D.25/20 strict TTB; rest as needed
C.DB external rotation @ 3020 X 5 ea X 2; rest as needed