May 12 2015

30-40s skipping alternating w/ every 2 movements (8-12 each):
Overhead plate lunge (25/15lb) + Iron cross
Ring row + 30s Active/passive hang
Plate ground to overhead + Plate squat hold 30s

Couch stretch x 90s/side
Banded front rack/tricep stretch 60s/side

Complete 3 sets of each alternating every 2.5 min:
A1: 5/5 x Front Rack Bulgarian split squats (@3,0,1,1)(Light-Moderate)
A2: 4-5 x Strict pronated pull-ups (unbroken / weighted if possible), rest 10s + 8-10 x challenging ring rows (@3,1,1,1)

AMRAP in 10 min:
40 Double unders
10 Hang power cleans (155/105lbs)
10 Front squats (155/105lbs)
10 Burpees
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Scale DU’s to ~45s (20-25 reps for Int)
HPC should be no more than 2 sets

Accessory / Cooldown:
3 rounds NFT:
200m run 70-80%
2/2 x Turkish get-ups (moderate / heavy)
12-15 x Weighted hip extensions