Saturday November 9, 2019

A) Gymnastics 
AMRAP 12, @70% pace.
2 rounds:
5 C2B Pull Ups
10 HSPU
15 alt. pistols.

2 rounds:
3 bar muscle ups
6 deficit HSPU
9 sand bag/ d-ball squats, as heavy as possible.

Complete the first two rounds, and move into the second two rounds, then back to the first for the 12mins.

B) Max:
Establish a Max in 10:00 for:
2 hang snatches
2 OHS

C) Drop Sets
Every 2:00 x 6 (3 each)
1- 1 round of the complex, 90%
2- 50ft HSW.

D) Aerobic Development
5RFT:
400m run
21 OHS, 30
15 Burpee Box Overs

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