10.09.15

Fitness
A1.back squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 3 X 3; rest 0
A3.thoracic bridge X 10 seconds ea X 3; rest 90 seconds
B.EMOM for 8 sets
odd=3-5 pike or handstand push-ups
even=5-7 ring rows
C.cuban rotations @ 2020 X 8 X 2; rest as needed
*Add weight to pull-ups to keep within rep range if necessary.

Performance
5:00 @ 85%
6 pull-ups
6 STOH @ 65/35
run 100 meters
rest 3:00
5:00 @ 85%
5 DLs @ 95/65
5 bar dips
10 box jumps @ 24/20
rest 3:00
for completion @ 85%
row 500 meters
12 wall ball shots@ 20/14
50 double unders
12 wall ball shots
30 double unders
12 wall ball shots
20 double unders