11.25.14

Fitness
A1. swans @ 1111 X 5-7 X 3; rest 30 seconds
A2. L-sit X 8-10 seconds X 3; rest 75 seconds
B. row 20 seconds all out X 4; rest 2-3 minutes ( 5 second rolling start)

Performance
A1. 1-3 muscle-ups (minimal kip) X 4; rest 30 seconds
A2. 8 alternating pistols X 4; rest 90 seconds
B1. strict toes-to-bar @ 1020 X 5-7 X 3; rest 30 seconds
B2. feet elevated planche progression X 10 seconds X 3; rest 90 seconds
C. accumulate 100 seconds on hollow plank