30.Jan.2017

A. every 75sec x9:  
4 med ball squat cleans (HAP)

B1. 3x100m farmer carry (Heavy)
B2. 3x20-30sec FLR on rings
*rest 60sec

C. 12min EMOM:
min1 - 30 single unders
min2 - 7-10 ring rows @20X1

*do NOT work beyond 30sec in any minute. Scale accordingly

A. every 75sec x9:  
3 power cleans (start mod-heavy, stay mod-heavy, small builds, NO misses)

B1. 3x100m farmer carry (Heavy)
B2. 3x45sec FLR on rings
*rest 60sec

C. 12min EMOM:
min1 - 30 du (*or 30sec AMRAP)
min2 - 7-10 pullups

*do NOT work beyond 30sec in any minute. Scale accordingly