08.11.16

Fitness
A.AMRAP in 5:00
30 jump rope reps
10 box step-ups @ 24/20
Rest 2:00
AMRAP in 5:00
Cals on rower
Rest 2:00
AMRAP in 5:00
6 STOH @ D-bells (moderate)
8 knees to elbows
10 burpees
*score is total number of reps + cals

Performance

A.split squat @ 20X0 X 5 each X 3; rest 90s-2:00

B.5 rounds for time

5 power cleans @ 60%

7 burpees over the bar

9 wall ball shots

C.Z1 for 5:00