10/20/2015

A. Floor Press 9 x 3 @ 55% rest 30 seconds (3 sets close, 3 sets middle, 3 sets wide)
B1. Wall Ball Shots x 30 UB Reps 20/14 rest 30 seconds
B2. Double Unders x 30 Seconds Max UB Reps rest 30 seconds
B3. Muscle Ups x 30 Seconds Max UB reps rest 3 minutes x 3
+
"Helen" ish
3 rounds:
500m Run
21 KB Swings 53/35
12 Pull-Ups
*everything should be fast and unbroken*