Monday 12.13.15

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Essentials:
A.
4 Sets
Barbell Bent Over Row x 8 reps
Rest 15 sec
Kneeling Lat Pull Down x 15 reps
On the 2:30min Mark
or
ADAPT

B.
10 min
Find a 1 RM On Floor Position Shoulder Press

C.
3 Sets Each For Time:
Push Press x 10 reps
Ring Pulls x 15 reps
No PushUp Burpees x 20 reps
Rest 4min

Fitness:
A.
4 Sets
Weighted Pull Up x 1.1 reps
Rest 10 sec
Strict Pull Ups x 1.1.1
Rest 10 sec
On the 2:30min Mark
or
ADAPT

B.
10 min
Find a 1 RM On Floor Position Shoulder Press

C.
3 Sets Each For Time:
Shoulder to Overhead x 5 reps 75% of Clean
Pull Ups x 9
Burpees x 13 reps
Rest 4min

Performance:
A.
5 Sets
Muscle Up + Dips
Each set you will perform 3 Muscle Up with 3 additional dips at the top of each Muscle Up. Males wear a 10lb vest.
On the 2 min Marks

B.
5 Sets
2 Push Press + 2 Push Jerk 65% of C&J (+5lbs)
On the 2 min Marks

C.
Shoulder to Overhead Speed Ladder
3 Sets Each For Time:
S2O x 5 reps 215
S2O x 4 reps 225
S2O x 3 reps 235
Rest 4min