02.09.16

Fitness
A1.front squat @ 20X0 X 5 X 5 @ ~ 60% (speed); rest 30 seconds
A2.4 tuck jumps X 5; rest 75 seconds
B.for 15:00 @ Z2
row 2:00
run 2:00
2 moderate-to-heavy Turkish get-ups each side-no rush

Performance
A.8:00 @ 85%
row or run 200 M
7/4 CTB pull-ups
14 box jumps @ 24/20
rest 4:00
6:00 @ 85%
7 DLs @ 115/75
9 burpees over the bar
11 wall ball shots (unbroken)
rest 3:00
@ 85% for completion
50 double unders
1-5 MUs (1 set)
30 double unders
1-5 MUs (1 set)
20 DUs
1-5 MUs (1 set)
B.Z1 for 5:00

*No MU=
1 set strict pull-ups X AMRAP-2
1 set strict dips X AMRAP-2