DEC 10
EMOM 6
10 KBs
ME thrusters 35/25
-then-
3 RFT:
4 power cleans
4 front squats
4 jerks
Run 200m
DEC 11
10:00 clock:
Men: 60 WBS
Women: 50 WBs
*ME cals on rower in remaining time
-
Coach CASH OUT
DEC 12
6 rounds:
10 AMSU
:30 plank on elbows
-then-
10 RFT:
5 DB P cleans
10 front rack lunges
DEC 13
Every 4 mins for 6 rounds (24 mins)
12/10 cal AB
12/10 cal row
10 burpees
DEC 14
3 rounds:
30 RKBs (heavy)
30 HRPU