Oct 22nd 2018

Fitness:
A1. RFESS 4 x 7 @ 3010
A2. SA Arnold Press + FR KB Hold 4 x 7 @ 3010
** You may have to share weights here
+
4 sets
3 cone malcolm
16 SA KB PP (8 per side)
8 Ring Rows
rest as needed b/n sets
+
3 sets
Hanging Tuck 30-45 sec (you may add weight)
5 strict T2b
30-45 sec hollow hold w/ weight

Competition:
A. Front Squat (from the rack) 5 x 3 rest 2 min (HAP) **Build
+
4 sets
50′ DB FR WL
10 Lateral Burpees ove DB
5 BMU
rest as needed to complete MU UB
+
3 sets
20 cals AB
100′ Double KB OH Carry
AMRAP t2b
rest as needed