11.15.16

Fitness
A.15:00 block
-5-8 pull-ups (supinated)
-5 front squats @ 21X1
-90/90 rotation X 4 (alt)
B.10:00 block
-2 turkish get-ups ea side
-special shoulder # 2 X 20 seconds ea

Performance
A.AMRAP strict pull-ups (pronated) in 1 set
*compare to 060816
B. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
C. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
*compare to 060916
D.Z2 of choice if time available for 10:00