Monday 5th December 2016

Fitness
​A) 3 Sets:
Front Squat x 6 – 8 @20X1
Strict Pull Up x 6 – 8 @20X1. 
Scale Pull Ups to Self/Partner Assisted
B) AMRAP 6 mins: 
15 Wall Ball (9/6kg)
10 T2B
Rest 3 mins
AMRAP 6 mins:
25 Air Squat
10 Ring Rows

Performance
​A) 4 Sets:
Front Squat x 4 – 6 @22X1
B) AMRAP 6 mins:
15 Wall Balls (9/6kg)
10 Pull Ups
Rest 3 mins
AMRAP 6 mins:
25 Air Squats
15 T2B