Thursday 12/14

Your call on what you what to get into today:

Class work or a longer piece

1) Cycle through the following for 20 minutes
Floor Press x  3  increase as you go*
Strict Pull-ups x 6-8
Banded lateral steps x 12 each way
Banded Pull aparts x 15

 2) For Time:

500/400m Row

11 Hang Power Clean and Jerks (155/105)

22 Box Jump overs (24/20)

33 Russian KBS (70/55)

22 Box Jump Overs

11 Hang Power Clean and Jerks

500/400m Row

or 

1) Every 5 minutes for 40-50 minutes depending on your time and class environment 

2 Sandbag OTS (150/100)

7 Deficit HSPU (you pick height, challenge yourself but keeping them unbroken is the goal)

2 Hang Clean (225/155)

3 Bar MU

5 Burpee Box Overs (30/24)

15/12 Cal Bike 

goal is to go sub 3 for all sets. Quick breath during the early transitions then cut loose on the burpees and bike