A)
3 sets:
7-12 butterfly chest to bar pull ups
15 wall balls unbroken (30/20)
10-12 GHD sit ups

B)
6 sets:
split press + jerk balance x 2
rest 90-120 sec between sets

C)
For time:
21-15-9
wall balls (20/16)
burpees
right into
500m row
*Goal is sub 6:00

compare to 7/29/14