10-30

Wed 10-30-2013
A. Back squat @30X0; 4.4.4x3; rest 20 sec/rest 3 min
185-195-205#
B. Push press - build to a 5RM in 12 min
170# 
+
EMOM for 12 min
5 burpees + 3-4 muscle-ups
mu per set: 3-3-3-3-3-2x-2-1x-2x-3-2-2 plus made up 7 to finish 

+
4 sets:
30 wall balls 14# to 10ft
12 CTB chin ups
35 double unders
rest 2:30
2:00-1:50-1:57-1:53