04.23.15

Fitness
A.21-15-9 for time
strict pull-ups
bar dips (strict)
*200 meter sandbag carry after 21st, 15th and 9th dip.
@ 60/45
B.single arm DB ext rotation @ 3020 X 6-8 X 2; rest as needed

Performance
A.for time
5 legless rope climbs
50 box step-ups @ 24/20
50 ring push-ups
row 50 cals
50 sandbag GTS @ 60/45
B1.floor German hang X 20 seconds X 2; rest as needed
B2.DB external rotation @ 3020 X 8-10 X 2; rest as needed