Warm up

120/96 cal row chill pace


9 minute chill AMRAP(hesitant to put this. I think that you guys will go way to fast and focus on reps. The focus is QUALITY MOVEMENT.)

3 muscle ups

6 hspu 

12 burpees


A) class

B) 100 wallballs(3 sets max)+75 ring dips+50 wallballs+25 push jerks 165/115

C) 100 ttb*

5 box jumps 30/24 emom until completion


Emom x 10 minute 

20′ hsw+3 Tng power Snatch BW+/.75BW+

Friday, January 20th, 2017 at 3:40 am / Competitive