November 25 2016

Fitness:
A1 KB FR RFESS 4 x 7 per side @ 31×1 rest 60-90 sec b/n legs
A2. Z Press 4 x 7 @ 31×3 rest 60 sec
+
5 sets
.5 mile AB
10 Burpee Broad Jump
1 sled push (light and fast)
rest as needed

Competition:
A. Double KB FS 5×5 @ 3333 rest 2 min (build to a 5RM)
B. BB FR WL 4 x 8 per side (Build)
+
18 min AMRAP
60 cal row
50 WB
40 KBS
30 T2b
20 PC 135/95 95/65