12.30.15

Fitness
A.practice forward and backward shoulder rolls for 5 minutes
B. 3, 50 meter accelerations (form focus)
C1.romanian deadlift @ X021 X 3-4 X 3; rest 30 seconds
C2.bar dips X 6-8 X 3 (add weight if over 5); rest 30 seconds
C3.pronated ring rows @ X020 X 5-7 X 3; rest 90 seconds

Performance
A.back squat @ 32X1 X 5-6 X 3; rest 90 seconds-2:00
B1. front lever variation X 6-8 seconds X 4; rest 30 seconds
B2.L/V-sit on P.lettes X 10-12 seconds X 4; rest 90 seconds
C. Z2 as time allows (cyclic) ~ 10:00