09.15.15

Fitness
A.F.ape into broad jump X 5 X 3; rest as needed
B1.back squat @ 22X1 X 5-7 X 3; rest 0
B2.pec pulses X 10 ea X 3; rest 60 seconds
C1.barbell bent over row @ X020 X 6-8 X 3; rest 0
C3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance
A.3 position clean and jerk (drop all) @ 60% X 4; rest as needed
B.3 rounds for time
3/2 rope climbs
20/15 ring dips
200 meter sandbag carry @ 60/45
C.cuban rotations @ 2020 X 10 X 2; rest as needed