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
