05.01.15

Fitness
A1.snatch grip deadlift @ X120 X 5-6 X 5; rest 30 seconds
A2.ring FLR (supinated) X 20 seconds X 5; rest 15 seconds
A3.plow X 15 seconds X 5; rest 60 seconds
B1.weighted pull-ups X 5-6 X 3; rest 20 seconds
B2.duck walk 1 length X 3; rest 15 seconds
B3.run @ Z1 for 60 seconds X 3; rest 20 seconds

Performance
A1.1 & ½ back squat @ 30X0 X 6-8 X 3; rest 30 seconds
A2.archer ring pull-ups X 6-8 (alt) X 3; rest 15 seconds
A3.pigeon PNF X 20 seconds ea X 3; rest 60 seconds
B1.cast wall walks X 3-5 X 3; rest 20 seconds
B2.plow X 20 seconds X 3; rest 60 seconds
C.single arm DB rotations @ 3020 X 5-6 ea X 2: rest as needed