February 5 2016

Fitness:

A1. Front Rack Walking Lunge 4 x 10 per leg rest 1 min
A2. DB Row 4 x 8-10 per arm rest as needed
+
5 min AMRAP
Wtd Burpee Step Overs

3 min rest

4 sets
12 Russian KBS
1 suicide
rest 1:1

Competition:

A. Front Squat 5 x 4 rest 2:30
+
EMOM for 10 min
Even-4-5 pistols per leg
Odd-Ring Pushups 6/10 palms facing (control reps)
+
PU
Thruster 105/75
12/10/8
then,
C2b PU
Thruster 115/85
10/8/6

No rest b/n the couplets. Add your weight and get after it