5-6-14

Fitness:

A. Back Squat 4-5 x 4 @ 32×1 rest 2-3 min
B. RFESS 6-8 x 3 @ 3010 rest 30 sec; rest 1 min
+
15 Wall Balll
300m Row
8/12 pushups(thighs/quads off the ground)
rest 3 min x 4

Competition:

A. RDL 2-3 x 4 @ 31×1 rest 1-2 min
B1. Pullups 4-5 x 4 @ 31×2 rest 30 sec
B2. AMRAP UB C2B Pullups x 4 rest 2 min
+
5 rounds not for time
1 FC
2 RC