Friday 10/9/15
Warm up:
800m run then:
3 X
5 deep ring row
5-10 push up
10 good mornings w/bar
10 air squats
10 kipping swings

Conditioning:
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lbm./155w deadlifts
Strict handstand push-ups
* scale kipping hspu or seated db press

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb m/105w power cleans
One-legged squats