Friday 1/8/16

Pre Warm Up
3 Sets Of:
10 Shoulder Rolls
10 Good Mornings
5 Bridge Ups

A.) EMOM x 12 Min
Even: 6 Unbroken C2B/Pull-up/Ring Row(6-10 Reps)
ODD: 3 Def HSPU Negatives/Regular Negatives/Kick Ups
*On Pullups There Must Be Continuous Movement. If You Wont Be Able To Do 6 Unbroken Scale Down The Number. This Is A Skill Session.
*For The Defecit HSPU Negatives Go Off Of 45# Plates if Possible. Only Do Defecit If You Can Do A Normal Negtive To One Of The Small Skull Matts With Out Crashing. You Should Be Able To Control Your Self All The Way To The Matt.

B.) 12 Min AMRAP
10 Alternating Pistols (5/Leg)
10 Hang Power Cleans (95/65)
10 Burpee Box Jump Overs (24/20)