MONDAY 28DEC15 

 Monday 

 1. 2 RNFT: 
	250m row + 200m run + bear crawl + crab walk 
2. 2 RNFT: 
	2 strict t2b + 3 kipping t2b  
	5 ring row w/ 3’’ pause @ top of each rep 
	30’’ russian baby maker stretch  
	HS walk/HS hold practice 
3. 20’ to find heavy 2 front squat + 1 split jerk  
3a. seated single arm press w/ 3’’ descent 5-5-5-5 
3b. seated good morning 5-5-5-5 
4. 8’ amrap: 
	5/3 c2b pull up 
	10 thruster 95/65 
	10/7 c2b pull up 
	10 thruster 
	15/10 c2b pull up 
	10 thruster 
	20/15 c2b pull up 
	10 thruster 
	25/20 c2b pull up 
	10 thruster 
	30/25 c2b pull up 
	10 thruster 
	AMAP c2b pull ups w/ remaining time

MONDAY 28DEC15

Monday

1. 2 RNFT:
250m row + 200m run + bear crawl + crab walk
2. 2 RNFT:
2 strict t2b + 3 kipping t2b
5 ring row w/ 3’’ pause @ top of each rep
30’’ russian baby maker stretch
HS walk/HS hold practice
3. 20’ to find heavy 2 front squat + 1 split jerk
3a. seated single arm press w/ 3’’ descent 5-5-5-5
3b. seated good morning 5-5-5-5
4. 8’ amrap:
5/3 c2b pull up
10 thruster 95/65
10/7 c2b pull up
10 thruster
15/10 c2b pull up
10 thruster
20/15 c2b pull up
10 thruster
25/20 c2b pull up
10 thruster
30/25 c2b pull up
10 thruster
AMAP c2b pull ups w/ remaining time