Friday 7/5/13

FITNESS
3 rounds for time:
Row 1k
15 thrusters 75#
15 burpees
15 pull-ups

SPORT
A. 30 muscle ups for time
B. 30 strict hspu for time
+
7–>1
CTB chin ups
Ring dips

W. PERFORMANCE
A. Snatch balance; 3×3; rest 2 min
B. Back squat; 6, 1, 6, 1, 6, 1; rest 3 min
C. Rear foot elevated DB split squats @22×1, 6-8×4/leg; rest 1 min bw legs

PERFORMANCE
A. Clean; build to a max
B. Deadlift; build to a tough single
C. 30 muscle ups for time

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