TUESDAY, 3 DECEMBER 2019

Warm up 

2 rounds 

15 cal row 

20 band pull a parts or push ups 

25 wall balls 

30 sec plank hold 

Strength

Every 2 min for 10 min 

5 touch and go squat cleans 

Build as you go

Met-con 

35-25-15-5

Burpee box jump overs 24/20 

8-10-12-14

Squat clean thrusters 135/95 

Extra skill work if time permits 

Skill work 

EMOM for 9 min 

4 Bar MU 

or

4 strict chest to bar pull ups 

or

4 strict ring dips