7-11-13

Workout

Mobility
Warm up

Fitness 
21-15-9
Thrusters (95/65)
Pull ups

Lady's
10 Rounds for time
10 Russian KB Swings
10 Hand Release Push ups

Power 
5 rounds
1 Max Height Box Jump
3 Back Squat (+5 lbs)

Find 1 RM each round.  Rest 3-5 min per round

2a) Bench Press x 5 x 3
2b) Ring Holds at top of ring dip position x max time x 3