http://opexfit.com/september-15th-2014/

A. Back squat cluster 1. 1. 1. 1; rest 15sec/rest 3mins x 4

B1. BB on back rear foot elevated split squat @30X1; 6-8/leg; rest 20sec
B2. amrap CTB chin ups; rest 3mins x 3

C. 30 man makers 40/25#/arm every min complete 4 burpees – for time

10mins 85% effort
Row 200m
bear crawl 20m
rest 3mins
10min 85% effort
HS walk 15ft
5 SC 155/105#
FW 30m 100/70#/arm

Notes:
– build per set on squat clusters
– focus on tempo for RFESS
– if less than 10 CTB do 2-3sets in cluster form rest 15sec btw ctb sets
– work on sustainable pace for 10min work