Competitive Sunday 150809

A
jerk: 20 minutes to max for day

B
NOT for time:
3 rounds
10 D-ball 2-hand shot put tosses, light, 5 each side
10 hip touches, 5 each side

then,

3 rounds
5/3 L-sit to strict muscle-up transition
10 “Hug-A-Twinkie”

C
20 minute AMRAP:
run 400 meters
farmer’s handle carry 100 meters @ 180/120#