20.Dec.2016

A. 5min EMOM: 8 alternating renegade rows (mod-heavy)

B. every 90sec x8:
-3 deadlifts (build moderate)

C. 5min EMOM:
-4 med ball squat cleans (HAP)

D1. 3x20sec AMRAP russian twists w/db
*rest 10sec
D2. 3x20sec dying bugs
*rest 10sec
D3. 3x20sec front plank
*rest 40sec

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

B. every 90sec x8:  
1 power clean (start moderate, build per set)

C. 5min EMOM:
1 clean pull (92% of heaviest PC from B)

D1. 3x20sec AMRAP russian twists w/db
*rest 10sec
D2. 3x20sec dying bugs
*rest 10sec
D3. 3x20sec front plank
*rest 40sec