12-30-2021

Warm Up

3 Rds

8 KB Upside Down Strict Press/side

8 Hollow Rock

8 Goblet Squat

8 Kip Swing

Weightlifting

Strict Press
15:00 to establish 5RM Strict Press

Metcon
EMOM 25
1- 8 Burpee Box Jump (24/20)
2- L-Sit Hold/Knee raise hold :20/:10/:20
3- AMRAP :40 1 Muscle Snatch+ 1OHS (45/35)
4- 5 Strict Chin-Up
5- 15 Wall Ball (20/14)