Friday 12/16

Finish Warm-up with
3 Rounds
:30 Nose to wall HS hold (point toes)
5 Tempo ring rows (pause at the top for 2, lower for 5)
:15-:30 L-sit on Rings
Front Rack KB + Farmers Carry (one hand front rack the other farmers) Length of the gym and switch

1) Take 20 minutes to Max Clean and Jerk

2) Front Squat 25 reps at weight from #1 goal, goal is as few sets as possible: no time constraints

3) 6 RM Strict Press
-30-40 Bulgarian Ring rows between

4) For reps:
1 minute at each station 3 rounds
Cals on Rower (damper at 1)
Push Press (75/55)
Box Jumps (24/20)
TTB
Cals Bike
1 min rest