11.24.15

Fitness
A1. strict TTB X 6-10 X 4; rest 30 seconds
A2.4 Turkish Get-ups (alternating) X 4; rest 30 seconds
A3.10-15 hollow rocks X 4; rest 90 seconds
B.side plank X 30 seconds ea X 2; rest as needed

Performance
DOTS make-up day or…

A.EMOM for 5 sets
2 high hang power cleans @ ~ 60%
B1.P.lette L-sit X 10 seconds X 4; rest 30 seconds
B2.hanging leg circles X 4-6 (alt) X 4; rest 30 seconds
B3.6-10 low gait PVC pass throughs X 4; rest 90 seconds
C.Z1 as time allows (cyclic)