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A. 3 RNFT
40 double unders
5 muscle-ups (10 progression)
15 strict TTB

B. “Ten-Minute Capacity Test”
For max reps:
4 min row for calorie
Rest 60 sec
3 min KB Swings (24/16kg)
Rest 60 seconds
2 min back squat (males BW; female .75BW)
Rest 60 seconds
1 Min shoulder to overhead (95/65)