12/30/14

Strength:

Bench press 

5x5 @ 72.5%

Conditioning:

AMRAP 7

15 WallBalls 30/20

15 pull-ups 

Rest 5

AMRAP 7 

15 boxjumps 24/20

15 TTB 

Durability 

Tabata 

Ring push-ups 

Ring rows 

L-sits holds (use boxes if you don't have paralletes) 

Abmat sit-ups