1.Dec.2017

A1. 3x12alt dual kb front rack fwd. lunges (HAP)
A2. 3x5-10 assisted ring pullups @2111
*rest 90sec 

B. Every 2min x15: 
rd1 - 45sec row @90% effort
rd2 - 15 wall balls  (or 45sec AMRAP if 15 cannot be completed)
rd3 - 45sec: 5 burpees, AMRAP single unders 

A1. 3x12alt barbell front rack fwd. lunges (HAP)
A2. 3xAMRAP(-1) strict shoulder to ring pullups
*rest 90sec 

B. Every 2min x15: 
rd1 - 45sec row @90% effort
rd2 - 15 wall balls  (or 45sec AMRAP if 15 cannot be completed)
rd3 - 45sec: 5 burpees, AMRAP double unders