12-28-16

 

Warm-up/ preliminaries 

25 ring dips 

*do this as part of regular warm up.

Strength 

Front Squat:1X5@65%, 1X5@75%, 1X3@85%, 1XME@95% – rest 2:00

Conditioning 

20:00 AMRAP 

Run 400m
25 Air Squats
5 Strict pull ups

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