130709

a) 3:00 rowing 

    3 sets, not for time 

       muscle ups x 3-6 (3.4.5) 

       nose to wall hs hold x :60-:90 

          (:60.:75.:90) 

b) 3x3 jerk balance 

     155.175.195 

c) jerk (percentages) 

     x3 @ 60- 205 

     x2 @ 70- 240

     x2 @ 80- 270

    5x1 @ 90+- 305.305.305.305.315 

d) 5 rounds, for time- 19:45

     25 wall balls 

     15 toes 2 bar 

      5 muscle ups (must be UB) 

          *5 burpees for every MU not UB

          *5 burpees (last MU of 5th set)