12/29/15

Strength: shoulder press

5x3@75%

BBC:

EMOTM 10

5 hang snatch @115lbs

Conditioning:

AMRAP 8

30 double unders 

15 KB swings 70/53

Rest 5min

AMRAP 8

3 muscle-ups 

6 burpees 

Mid-line:

4x50 abmat sit-ups