1-30-15

Fitness:

A1.Front Squat 4-5 x 4 @ 20×1 rest 60 sec
A2.DB BP 5-7 x 4 @ 41×1 rest 30 sec
A3. Supinated Strict Pullups 4-5 x 4 @ 3113 no rest
+
For time
50 Calorie row
40 WallBall Shots
30 Burpee
20 Power Cleans
10 Strict Pullps (or 20 ring rows)

Competition:

A1. OHS 1-3 x 4 @ 21×1 rest 1 min
A2. C2b Pullup x 4 sets- pick a number that will be consistent for all 5 sets- rest 2 min
+
For time
OHS 115/75
Bar Facing Burpee
Calorie Row
21-15-9