10 December

Training Session (130p)

A. Squat Cleans, 3x2 - 5x2
*All @ 235#

B. For Time:
40 Step-Ups (24)
Then: 
21-15-9
Alt DB Snatch (50)
T2B
Heavy Slamballs
Then: 
500m Ski
*9:05

C. Tested ēvoFIT
12m Amrap:
20 Cal Bike
20 K2E In Push Up Position
20 WB
20 Knee Raises (Hanging)
2+10 Cal Bike

D. 12m AMRAP
60 Cal Row
50 Z-Press
40 Flutters (2-Count)
30 Torpedo Lunges
20 Torpedo Facing Burpees
10-40m Runs
*3 Burpees