10.Jan.2017

A1. 3x1/side; TGU (Heavy)
A2. 3x45sec FLR on rings
*rest 90sec

A. every 90sec x8:
-6 alt SA DB hang power snatch (Heavy)

C. 12min EMOM:
min1 - 30sec walking lunges (bwt only)
min2 - 30sec AMRAP single unders
min3 - 30sec renegade rows (mod)

A1. 3x1/side; TGU (Heavy)
A2. 3x45sec FLR on rings
*rest 90sec

B. every 90sec x8:  
2 power snatches (start mod-heavy, build per set as technique allows)

C. 12min EMOM:
min1 - 30sec kb front rack walking lunges (Heavy)
min2 - 30sec AMRAP double unders
min3 - 30sec renegade rows (mod)