1-23-15

Fitness:

A1.Front Squat 5-7 x 4 @ 20×1 rest 60 sec
A2.DB BP 6-8 x 4 @ 41×1 rest 30 sec
A3. Supinated Strict Pullups 4-5 x 4 @ 3113 no rest
+
8 min AMRAP
Thruster 115/75
t2b
ascedning ladder by 3
Or

5 rounds not for time
5 Thruster
10 Abmat Situp
1 Sled

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
+
8 min AMRAP
Thruster 115/75
T2b
Ascedning ladder by 3
+
For time
10 UB Power Snatch
350m row