12.15.15

Fitness
A.5 minute block-rest as needed
-cossack exploration/hold 20 seconds ea side (rest in seiza)
B1.OHP @ X020 X 6-8 X 3; rest 45 seconds
B2.1-7 ring pull-ups (sup @ top) X 3 (add weight if over 5); rest 90 seconds
C.row 90 seconds for meters X 4; rest 90 seconds-keep sets within 10 meters

Performance
A.12 strict MUs in 10:00 or fewer.
B.snatch + 1 OHSQ w/2 sec pause @ bottom @ ~60% X 5; rest as needed
C.EMOM for 5 sets
-high hang clean @ 60% X 2
C.run 60 seconds @ 85% X 6; rest 60 seconds