12-16-15

Warm Up: – AMRAC 8:

200m run

10 db thrusters 

10 cal row

10 kb swings

Then; 6 min to warm up to 70% BS 1RM

Strength: – Back Squat – EMOM 6

5 reps @ 70%1RM

WOD: – 5 rounds for time

40 DU / 120 SU

20 wallballs @ 20/14

10 floor press @ 135/85

*Courtesy of CF Linchpin*

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