01.23.15

Fitness
A1.snatch grip deadlift @ X1drop X 5 X 3; rest 10 seconds
A2.soft broad jump X 3 X 3; rest 90 seconds
B1.pike push-ups OR HSPU X 5-6 X 4; rest 20 seconds
B2.run 400 meters @ 90% X 4;rest 75 seconds
C1.Cuban rotations @ 4020 X 6-8 X 2; rest 0
C2.straddle PNF X 75 s X 2; rest 0

A1 and A2 barefoot.

Performance
A.6:00 @ 85%
1-3 muscle-ups
30 double unders
20 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
10 OHSQs @ 75/45
10 burpees over the bar
8/5 pull-ups
rest 3:00
6:00 @ 85%
15 wall ball shots @ 20/14
run 200 meters
B.dumbbell external rotations @ 3010 X 6-8 X 2; rest as needed