03.15.16

Fitness
A1.front squat @ 20X0 X 8-10 X 4; rest 30 seconds (more weight than last week)
A2.2-6 strict pull-ups X 4; rest 90 seconds -add weight if max is 10 or over
-may use a cluster set to get 2
B.AMRAP in 10:00
10 burpees
10 wall ball shots
10 knees-to-elbows

Performance
A.5 rebound tuck jumps X 4; rest 30 seconds
B.6 alt power skips X 4; rest 30 seconds
C.In 5 sets or fewer (from an empty bar), work to a heavy 5 rep back squat @ 20X0
D.4 sets @ 90%
10 thrusters @ 65/35
25 double unders
10 box step-ups @ 24/20
10 pull-ups
Run 100 meters
Rest 60 seconds b/t sets