09.20.13

Fitness
A. straight leg deadlift X 3 X 4; rest 90 seconds
B. close grip bench press X 5 X 3; rest 90 seconds
C1. ring rows @ 1131 X AMRAP-1 X 3; rest 30 seconds
C2. L-sit X 10-15 seconds X 3; rest 60
 seconds

Performance
A. snatch pull @ 125% X 2 X 5; rest 90 seconds
B1. 40 seconds handstand hold (belly-to-wall) X 3; rest 30 seconds
B2. 10 pistols (alternating) w/1 second hold @ bottom X 3; rest 30 seconds
B3. hollow plank X 30 seconds X 3; rest 90 seconds