06.11.15

Fitness
A.6:00 @ 85%
5 russian swings @ 55/25
5 burpees (no jump)
25 single jump rope reps
rest 3:00
6:00 @ 85%
4 pull-ups
8 hollow rocks
12 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
200 meter sandbag carry @ 60/45
row for meters w/ time remaining

Performance
A1.strict HSPU X 3-5 X 4; rest 30 seconds
A2.archer ring rows @ X020 X 4-6 alt X 4; rest 15 seconds
A3.plow X 20 seconds X 4; rest 60 seconds
B.run 600 meters @ 85%; rest 3:00
row 600 meters @ 85%; rest 3:00
run 600 meters @ 85%
C.accumulate 40 seconds on each side in ring side plank