10/22/14

A. Back squat

6×5 @ 70%

*AMAP on last set

B. 5 rounds for time

5 ring dips

10 overhead ring dips

15 box jumps


10/21/14

A. Squat clean + Push Jerk + Split jerk

Sets 1-3 @ 65%

Sets 4-6 @ 75%

Sets 7-8 @ 80-85%

*% based off 1RM Clean

B. Burpee Fran for time

21-15-9

Thruster (95/65)

Burpee pull up