01.20.14

Fitness
@ 85%
AMRAP in 8 minutes
10 kb russian swings @ 55/35
10 burpees w/ no jump
10 butterfly HTF
 sit-ups
10 alternating lunge steps
rest 4:00
for completion @ 85%
run 400 meters
10 pull-ups
10 push-ups w/side kick through
20 box step-ups  (total)  24/20
10 pull-ups
10 push-ups w/sideways kick through
run 400 meters

Performance
@ 85% of MPE
AMRAP in 8:00
10 box jumps @ 24/20
15 wall ball shots @ 20/14
15 release push-ups
rest 4:00
2 sets for completion @ 90% aerobic
row 500 meters
10 KB snatches @ 55/35 (right)
10 KB snatches @ 55/35 (left)
run 400 meters
5 muscle-ups
rest 4:00 b/t sets
*athlete changes order on second set, but muscle-ups MUST be performed last