5/11/13

HEALTH & FITNESS
20 min amrap:
2 rope climbs
4 hspu
100m farmers walk 100/75# db/hand

W. PERFORMANCE
A. Jerk balance; 5×5; rest 90 seconds
B. Push jerk 6-8×5; rest 90 seconds
+
For total reps:
45 seconds max sets of 2 unbroken CTB chin ups
45 seconds max ring dips
rest 30 seconds
x6 rounds

PERFORMANCE
A. Three sets for times of:
3 Rope Climbs (15′)
6/4 Muscle-Ups
9 Toes to Bar
Rest as needed
B. Five sets for times of:
5 Squat Cleans (185/135 lbs.)
10 Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jumps
30 Double-Unders
Rest 3 minutes

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