Fit class in somewhere. Before or after no matter. Even in the middle. If you have an injury or need to modify something do it.

Warm Up

1 mile assault bike+400 m run x 1

Row 250+15 Wallballs 30/20 x 4

A) 20 min EMOM

1 clean or 1 snatch

Go up as you feel necessary.

You know the drill… Get as heavy 

as you can as fast as you can for

as long as you can.

B) 5×10 Strict hspu+10 strict ring 

pullups+10 barbell rows 155/105

C) 30 toes to bar+30′ HSW+
30 thrusters 45/35 x 3 rounds

Tuesday, December 22nd, 2015 at 4:04 am / Competitive