01.03.17

Fitness
A1.tuck L-sit w/shoulder shrugs  X 10-30 seconds X 4; rest w/30 seconds of jefferson hang
A2.L Hang X 10-30 seconds X 4; rest w/20 seconds of bad ea side
B.for time
50 squat jumps
50 P.lette push-ups
50 hollow rocks
C.post breathing

Performance
A.deadlift @ 77% X 1 X 10; rest 20-60 seconds b/t reps
B1.3-4 bar dips X 4; rest 20 seconds
B2.P.lette push-ups w/feet on 20in box X AMRAP-2 X 4; rest 20 seconds
B3.row 250 meters @ 85% X 4; rest 90 seconds
C.post breathing

*over 10 bar dips max=add weight