06.19.15

Fitness
A.for time
20 burpees
row 250/200 meters
rest 4-6:00
B.for time
10 front squats @ 60%
run 200 meters
rest 4-6:00
C.for time
20 burpees
row 250/200
D1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
D2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance
A.In 8:00, work up to a heavy single split jerk.  Start @ 50%.
B.for time
200 meter sandbag carry @ 60/45
18 OA push-ups (alt)
15 front squats @ 75% (from rack)
12 strict CTB pull-ups
9 ring dips (supinate @ top)
200 meter sandbag carry @ 60/45
C.cuban rotations @ 4020 X 5 X 2; rest as needed