Dec 21st 2018

A. 12 DL + 9 HPC +6 Shoulder to OH- Build to a tough complex for the day + EMOM for 16 min 1 min- AB 2 min-Row 3 min-Burpee 4 min- rest 28-30 sec of work x 2 sets 32-35 sec of work x 2 sets + 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 (HTLW) 5-7 Ring Row w/ feet elevated @ 31×3 Strict WW x 2-3 perfect reps 10 DB Skull Crushers (HTLW) + 3 sets 5 L Sit to Pass Through + L Sit AMSAP on last rep SA FW 100′ per side 15 GHD Sit ups