7.23.14

A. 5x3 Front Squat w/ 3 sec pause at bottom

B. 4 sets; rest 3 min      5 UB Hang Power Cleans      30 DU
+

7 min AMRAP @ high aerobic effort
5 Burpee10 Sit-ups200m run

-rest 3 min-

7 min AMRAP @ high aerobic effort10 OH Walking lunge @ 45/3510 Push-ups
10 ring rows

-rest 3 min-

7 Min AMRAP @ High Aerobic effort10 KBS @ 53/3520 DU
200m run