October 7, 2015

A) 400 m run
3 Rounds not for time:

12-15 Toes to bar

10 Seated wall reach

15 Overhead squats with a dowel
B) Every 2 minutes for 16 minutes:

Behind the neck Push Jerk x 1

(start at 55% of Jerk weight and build throughout)
C) 5 minute AMRAP: 

185 lb/115 lb Push press x 5

7 Chest to bar pull ups

Rest 3 minutes.

5 minute AMRAP:

185 lb/115 lb Hang power clean x 5

7 Burpees over the bar

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