28.Dec.2016

A1. 3xAMRAP(-1) ring rows @31X1
*rest 45sec
A2. 3x1 wall walk + 12 shoulder taps in FLR on floor
*rest 1:30min

B. Every 3min x6:
-8 db thrusters (Heavy)
-8 np burpees
-8 situps

C. 3k row (easy pace)

A1. 3x45sec AMRAP pullups
*rest 45sec
A2. 3x45sec AMRAP hspu
*rest 1:30min

B. 5 sets @FULL effort:
-90sec AMRAP: 5 ub thrusters (95/68), 6 lateral np burpees o/bar
 
*rest/walk 4:30min b/w sets

C. 15min cooldown (AB/row/walk/light jog)