12 Dec 16

A. Back Squat 3x5 @20X1 All sets heavy rest 2-3 min

B. Weighted mix grip pull-up 3x3 @1111 rest 2 min

C. AMRAP10

3 DL @225/155 5 Bar facing burpees 7 BJSD @30/24

D. AMRAP10

10 Cal AB 2 Burpee bar mu 20 DU

E. Z1 (very easy effort) 15 Min AB