12.Dec.2016

A. 5min AMRAP:
-1 wall walk
-10 strict pushups

B. 8min EMOM:
-2 deadlifts (build moderate)

C. 5min EMOM:
-3 med ball squat cleans (HAP)

D1. 3x20sec AMRAP hanging knee raises
D2. 3x10/side; side plank w/rotations
D3. 3x20 alternating flutter kicks
*rest 60sec

A. 5min AMRAP: hspu (MUST start w/ub set up front as big as possible)

B. 8min EMOM:
1 power clean (start moderate, build per set)

C. 5min EMOM:
1 clean pull (90% of heaviest PC from B)

D1. 3x20sec AMRAP T2B
D2. 3x10/side; side plank w/rotations
D3. 3x20 alternating flutter kicks
*rest 60sec