October 5, 2015

A) Warm up:
500 m row

3 rounds not for time:

5 Skin the cats

10-12 Chest to Bar Pull ups

30-45 second L-sit
B) Every 90 seconds for 12 minutes:

Hang Clean + Clean
C) Back Squat 3 x 10 @ 65% of 1RM

Rest two minutes between sets
D) 8 minute AMRAP:

800 m run

20 Wall balls 20 lbs/14 lbs

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