10.28.15

Fitness
A.20-14-8 reps for time
-heavy box step-ups @ 20in
-P.lette push-ups w/feet elevated
B.Z1 (run/row/AD) for 10:00
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.OA KB/DB row X 5-6 ea X 3; rest 90 seconds
C.1-3 MU ladder X 2-3
D.EMOM for 5 sets
6 alternating pistols
E.Z1 of choice for 10:00 (AD/Row/run)
*perform 2 sets of cuban rotations @ 4020 X 5 during Z1
**No MU = 3 strict/minimal kip pull-ups and 3 strict dips for each MU