21.Nov.2016

A. 3x3 push press (HAP)
*rest 2min

B. 5 sets:
1min - row for cals
1min - np burpee box step up
1min - 12 russian kb swings,  amrap single unders w/remianing time
*rest/walk 90sec b/w sets

A. 3x1 push jerk + 2 split jerks (build heavy per set, work breathing, bracing, rack position, and efficiency in all)*2 sec pause in split jerk catch
*rest 2min

B. 5 sets:
1min - row for cals
1min - np burpee box jump *step down
1min - 12 russian kb swings (70/53), amrap du w/remaining time
*rest/walk 90sec b/w sets