11.12.18

Warm up:

4 rounds

20 MB front squats 20/14

15/12 cal row

10 push ups

Mobilize

A. 15 minutes 

Front squat+Split Jerk

B. Class

C. 12 min cap

25 L pull-ups 

25 ghd sit-ups

25 strict chest to bars

25 ghd sit-ups