Wednesday October 11th 2017

A. Snatch Pull, 3 reps @ 90% of Sq Sn 1RM x 5 sets reset b.t reps (rest 2 min b/t sets)
B. 15 min EMOM:
1st min: 3 box jumps @ 30/24 + 1 legless rope climb + 1 Rope Climb with legs
2nd min: 9-12 Kipping hspu
3rd min: 10/8 cals on air bike
C. 3 sets:
SA Seated Dbell Press w/ heavy KB front rack non working arm, 10 reps/arm (rest :30 b/t arms)
rest :45
Russian Step up w/ :03 Decend holding dbells, 10 reps/leg (rest :30 b.t legs)
rest :45
Barbell Rollouts, 10-12 reps @ 3010
rest :45