19.Dec.2016

A. 6min EMOM:
min1 - 4 seated med ball toss (w/partner if available)
min2 - 4/side; SA KB front rack reverse lunge

B. 2min AMRAP @sustainable effort:
-row for cals
*rest/walk 2min
C. 2min AMRAP:
-12 russian kb swings
-6 np burpees 
*rest/walk 2min
D. 2min AMRAP:
-10 air squats
-10 db push press (Heavy)
*rest/walk 2min
E. repeat B
*rest/walk 2min
F. repeat C

*rest/walk 5min, repeat B,C,D,E,F

A. w/a 7min running clock, build to a HEAVY 2rep power clean

B. 2min AMRAP @sustainable effort:
-row for cals
*rest/walk 2min
C. 2min AMRAP:
-4 power cleans (60% of A)
-6 lateral np burpees o/bar  
*rest/walk 2min
D. 2min AMRAP:
-10 air squats
-10 db push press (Heavy)
*rest/walk 2min
E. repeat B
*rest/walk 2min
F. repeat C

*rest/walk 5min, repeat B,C,D,E,F