Dec 14th 2018

A. 3 PC + 3 HC- Work to a tough complex for the day in 5-6 sets
+
5 rounds
18/12 cals AB (AFAP)
12 Burpee to 6″ touch
1 sled push (heavy and fast)
rest as needed
+
3 sets
Plank on elbows 60 sec
SA FC 150′
15 KB Situp

Gymnastics Support
A1. Ring Dip 5 x 4-5 w/ 2 sec pause in bottom and 2 sec pause @ top
A2. Strict T2b 4 sets x 4-5 reps w/ 3-5 sec eccentric
A3. Supinated C2b PU 4 x 4-5 slow and controlled
+
4 sets
8 Strict Shoulder Press
5-7 Ring Row w/ feet elevated @ 31×3
Strict WW x 1-2 perfect reps
10 DB Skull Crushers
+
3 sets
5 L Sit to Pass Through + L Sit AMSAP on last rep
SA FW 100′ per side
15 GHD Sit ups