19 Dec 16

A. Back Squat 4x4 @20X1 All sets heavy rest 2-3 min

B1. Weighted supinated grip pull-up 3x3 @1111 rest 60 sec

B2. Weighted Dip 3x3 @21X1 rest 60 sec

C. EMOM12

1. 6 DL @225/155 2. 50 DU

D. AMRAP8

10 Wallball 20/14 4 Burpee bar mu

E. Z1 15 Min AB