12/9/2013

A. Front squat, build to a moderate/fast single in no more than 5 sets
+
5:00 @ 80% of [1 muscle-up + 2 touch-and-go squat cleans @ 135 + 50m shuttle run (25 out & back)]
3:00 rest
5:00 @ 80% of row for meters
3:00 rest
5:00 @ 80% of [5 toes-to-bar + 7 hand-release push-ups + 9 box jumps w/step-down @ 20"]
3:00 rest
5:00 @ 80% of row for meters, must be same as 1st set
3:00 rest
5:00 @ 80% of alternating Turkish get-ups @ 35

A. 205
+
complete
+
1129 meters
+
complete
+
1150 meters
+
complete