12.5.15

Warm-up

5 Min Run/Row/Bike

2 Rounds

10 Banded Good Mornings

10 Ab Mat Sit-ups

10 Strict Press With the Bar

Strength/Skill

10 Min EMOM

Even: 5 Strict Press

Odd: 10 V-Situps

METCON

4 Rounds

500m Row/400m Run

5 DL 255/165

4/2 Rope Climbs

Extra Work

gymnastic

5 Sets of

5 strict Chin-ups

5 wide grip pullups

5 narrow grip pullups

olympic

Bench Press: 6×6 up to 6RM

*Rest 30 Sec then move on to the Ring Row

Ring Row, feet on box above hips: 6 sets of 20 sec max reps, rest as needed

Core

4×1 Min Plank AHAP