7.16.14

A. 5x3 Front Squat w/ 3 sec pause at bottom
B. 4 sets; rest 3 min
      5 TnG Power cleans AHAP
      10 burpee box jump overs @ 24/20
      20 DU
+

5 min AMRAP @ high aerobic effort
10 Sit-ups
200m run

-rest 3 min-

5 min AMRAP @ high aerobic effort
10 OH Walking lunge @ 45/35
10 burpee
10 Push-ups

-rest 3 min-

5 Min AMRAP @ High Aerobic effort
10 Ring rows
10 KBS @ 53/35
20 DU