03.29.16

Fitness
A1.front squat @ 20X0 X 15 X 3; rest 30 seconds
A2.2-8 strict pull-ups X 3; rest 90 seconds
-add weight if max is 10 or over
-may use a cluster set to get 2
B.AMRAP in 9:00
6 knees-to-elbows
9 wall ball shots
12 box step-ups @ 24/20

Performance
A.5 rebound tuck jumps X 3; rest 30 seconds
B.6 alt power skips X 3; rest 30 seconds
C.split squat @ 30X0 X 6-8 ea side X 3; rest 90 seconds
D.3 sets @ 90%
Run 200 meters
10 CTB pull-ups
20 alt jumping lunges
15 russian swings
Rest 2:00 b/t sets