11-23-10

5 x OVERHEAD SQUATS 135/95pds
10 x KB CLEAN & PRESS 50/35pds (per arm)
5 x BOX JUMP 32"/24" advanced = 36" (3 plates)
10 x RING DIPS
       5 ROUNDS
** If you cant do the prescribed OHS weight or the box jump height, do 10 box jumps instead of 5!

FINISH = 50 x TOES TO BAR
            TABATA 1"3/4 ROPE WORK (big, small waves) 1 round