2 x not for time
:30 Nose to the Wall hold (this wasn't too bad the scary part was getting down)
:10 1 arm passive hang (definitely improved on these as in the past I was able to hang for :10 on both sides)
20m Broad Jumps
A. 14 x 1 @ 75% (95#) Power Clean every :15
B. 8 x 3 @ 70% (95#) Front Squat every :60
Then
5 sets
4 Deck Presses (DB 20#), :45 Row, Rest 3:00
Times for row: 1:52.5/200m/14 cals. , 1:51.9/201m/14 cals, 1:49.2/206m/15cals, 1:47.6/209m/15cals, 1:47.9/209m/15cals
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