Friday 151023

Warm-Up:
3 rounds
50 single unders
15 band pull aparts
15 situps
15 arm circles forward and backward

Strength:
A. 10:00 to build to a heavy complex of: 2 push press + 1 split jerk
B. Pull-Ups 4 x 5-10; rest :60
C. Toes to Bar - Knee to Elbow - Scale as needed - 3 x 5-10; RAN

MetCon:
AMRAP 10:00

In teams of two, partners alternate whole rounds:

5 Power Cleans
10 Hand-release Push-Ups