Things to Do With Your Arms 12.01.2015

ALL: Push Press + Power Jerk + Split Jerk (5×1(1+1+1)@+85% of PP, record heaviest)

ALL: Metcon (Time)
3 rounds
10 ring dips
20 v-ups
15 push-ups
24 KB/DB single arm, bent over row; heavy, total reps
1 building block run

EXTRA: Metcon (No Measure)
20:00 Airdyne, row, or run at moderate pace