02.15.17

Fitness
A.Max push throw w/medicine ball X 10; rest 10-20 seconds b/t attempts
B.for time
60 second ring FLR
15 hanging knee raises
15 P.lette push-ups
40 second ring FLR
12 hanging knee raises
12 P.lette push-ups
30 second ring FLR
9 hanging knee raises
9 P.lette push-ups
C.Z1 for 5:00
*hanging knee raises are knees above waist w/passive shoulders

Performance
A.In 10:00, work to a heavy single clean and jerk.
B.4 rounds for time
row 400 meters
10 STOH @ 85/45
10/5 CTB pull-ups
C.Z1 for 5:00