5-12-15

Fitness:

A1. Strict Pullup 4-5 x 5 @ 31×2 no rest
A2. Stepup 6 per leg x 5 rest 90 sec after you finish both legs, 1 leg @ a time
B1. Hanging Knee Raises 8-10 reps x 4 @ 31×2 no rest
B2. Single Leg Hip Bridge 10-12 x 4 no rest
B3. Row 20 Calories AFAP x 4 no rest

Competition:

A. HPC(from hip/mid thigh) + HPC (from just below knee cap) x 5 rest 2 min
B1. DB Snatch 5 per arm Alt’ing x 4 no rest
B2. Ring Pushup (F) 4-5 (M)8-10 x 4 rest 1-2 min
+
5 sets @ 80%
SA DB OH Carries (waiter walk)  @ 75′ (HAP)
RC
Pistols 5 per leg (may add weight)