03.03.16

Fitness
A.front squat @ 20X0 X 3 X 3; rest 90 s-2:00
B.Accumulate 10 strict pull-ups @ BW to 60# over
*10:00 time cap
*no Pull-ups =6 eccentrics
C.3-D plank X 30 seconds ea X 2; rest as needed
-hollow, side, side

Performance
A1.5 broad jumps X 3; rest 30 seconds
A2.5 tuck jumps over hurdle X 3; rest 30 seconds
A3.1 mod-to-heavy T-get-up ea side X 3; rest 90 seconds
B.hollow plank X 45 seconds X 2; rest 45 seconds
C.10-15:00 run and row @ Z2