02.13.15

Fitness
for time
row 50 cals
40 box step-ups @ 24/20
30 jump rope reps
20 push-ups
10 pull-ups
20 push-ups
30 jump rope reps
40 box step-ups @ 24/20
row 50 cals

Performance
A.14.4 (modified)
for time
50 cal row
35 TTB
25 wall ball shots @ 20/14
15 power cleans @ 135/95
5 muscle-ups
*no MU =5 sets of 3 pull-ups/3 dips per MU
B1.barbell protraction X 30 seconds X 2; rest 0
B2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds