16 December

Training Session (AM) 530a

A. Breathing Work

B1. 1,500m Bike
B2. Shoulders/Traps
B2. 500m No Legs Ski
Rest 2m, x2

C1. 1,500m Bike
C2. 15 Back Ext
C3. 20 GHD's
C4. 500m No Legs Ski
Rest 2m, x2

D1. 1,500m Bike
D2. Triceps
D3. 500m No Legs Ski
Rest 2m, x2

Training Session PM (130p)

A. 10X1 Front Squats
*245#

B. EMOM For 10m
90m Row + 1 Clean and Jerk
*250#

C. 7m Amrap:
5 OTB Burpees
4 DL
3 PC
2 Jerks
*135
*9+2 Reps

Rest 2m

D. 7m Amrap:
8 Cal Row
8 T2B
8 Heavy Wallballs
*5+21