1-9-15

Fitness:

A1.Front Squat 8-10 x 4 @ 20×1 rest 60 sec
A2.DB BP 10-12 x 4 @ 41×1 rest 30 sec
A3. Supinated Strict Pullups/ Supinated Ring Rows 4-5 x 4 @ 3113 no rest
+
5 sets not for time
7/10 Pushups @ 3010
14 Wtd Lunges DB or KB
3 TGU per side

Competition:

A1. OHS 4-5 x 5 @ 21×1 rest 1 min
A2. C2b Pullup x 5 sets- pick a number that will be consistent for all 5 sets- rest 2 min
+
6 min AMRAP
9 Burpee
12 KBS 70/53
+
For time
30 Thruster 95/65
500m row