11-25-13

A. Push Jerk x2 / Split Jerk x1, every 90s x 10 sets (75, 80, 85, 90, 95, 100, 105, 110, 110, 110)

B. HSPU. 10 Negatives as slow as possible w/ 25# plates on side of ab mat. rest as needed

C. HSPU. Kipping practice 5-10 min

D. Muscle Up. 20+ reps on the low rings, using as little feet as you have to.

E. Burpees. AMRAP in 20s. 40s rest. x7 (fast and explosive) (8, 8, 8, 8, 8, 8, 8, 8)