09.30.15

Fitness
A1.front squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 5 X 3; rest 0 seconds
A3.lunge rotations X 5 ea X 3; rest 90 seconds
B.1-5 ladder for 10:00
p.lette push-up
ring row

*Use extra weight for pull-ups to stay within rep range if necessary.

Performance
A.6:00 @ 85%
6 TTB
12 wall ball shots @ 20/14
24 double unders
rest 3:00
6:00 @ 85%
6 STOH @ 75/45
9/4 pull-ups
20 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
10 russian swings @ 55/35
15 push-ups
100 meter sandbag carry @ 60/45