Wednesday 12.23.15

3 rounds 10 shuttles 20m walking lunges 10 good mornings w/ barbell or training bar

Deadlift: 5 x 5 @ 60% (de-load week)

1 Push Press + 1 Push Jerk: (from rack) 5 building sets (focus on the skill!)

Metcon A: 7 minute amrap 10 kb swings (70/53) 10 pistols 5 chest to bar pullups

Rx + : weighted pistols (35/26) bar muscle ups

Metcon B: 2 minute max effort on Airdyne *rest 2 minutes 2 minute max effort on the rower

Combine Calories for a total score!