09.12.14

Fitness
A1. strict toes to bar @ 1030 X 6-8 X 3; rest 30 seconds
A2. ring FLR (supinated if possible) X 20-30 seconds X 3; rest 90 seconds
B1. AMRAP squat jumps in 30 seconds X 2; rest 3:00
B2. row or AD all out for 30 seconds X 2; rest 3:00

Performance
A1. split squat @ 20X0 X 8-10 each side X 3; rest 60 seconds
A2. one arm OH press @ X020 X 8-10 each side X 3; rest 2:00
B.2 sets @ 80%
run 400 meters; rest run time
run 600 meters; rest run time