11-21-13

Fitness:

A. Back Squat 3-3-3-3 @ 20×1 rest 2-3 min

B. Thruster 5-5-5 rest 2 min

C. Front Rack Step Ups 4-5 x3 rest 30, rest 1 min

D. Sled/Prowler #110/70 @ 200″ x 7

Competition:

Back Squat 5-5-4-4 @ 21×1

+

EMOM for 12 min

Even-5 Thruster 135/95

Odd- 8 T2B

+

30 sec ring support

30 sec hollow hold

10 sec T2B Hold  (at top)

x 4