20/12

A. Bounding Broad Jump; 3 jumps AFAP; x5, rest 60 sec B. Power Clean (AK.BK.Floor); 1.1.1; 10 min to work up to a heavy set B. “Fight Gone Bad” 3 rounds, 1 min at each station, no rest until end of each round Wallball KB SDHP Swing Box Jump Push Press Row *1 min rest

19/12

Warm up – shoulder mobility/scap activation A. OHS @ 2010; 6-5-4-3; rest 2 min B. 8-7-6-5-4-3-2-1 Strict Pullup Ring Dip *or strict push/ring row C. Teams of 2 5 Rounds: P1: 2 Lengths Single arm farmer carry @ 24/16kg (1 length left, 1 length right hand) P2: 20 ABMAT Situp  

18/12

A. 15 minute skill work – Hollow body hold/rock B. 7min AMRAP Stations Teams of 3 1. Row 200m, AMRAP Burpee, Skip 2. Airdyne 10-15cals, AMRAP box jump, Skip 3. 20 wall ball – AMRAP Burpee, hollow rock 4. 2 lap prowler/box push, 2 KB front rack hold, rest