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26 Dec 16

A. Back Squat 4x3 @20X1 All sets heavy

rest 2-3 min

B1. Weighted pronated pull-up 4x2 @1111

rest 60 sec

B2. Weighted Dip 4x2 @21X1

rest 60 sec

C. EMOM14

1. 6 DL @225/155

2. 50 DU

D. AMRAP5

10 Wallball 20/14

10 CTB

E. AMRAP5

10 Box jump over 24"/20"

10 Pull-up

F. Z1

15 Min AB

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