Thursday December 14th

1.   3 Sets of:
6 Strict Chest to Bar Pull-ups
6 Kipping Pull-ups
6 Bar Muscle-Ups
rest as needed between sets
*the goal is to complete the entire
set without coming off the bar

2.  AMRAP 4 min
15-12-9
Wallballs (20/14)
GHD Sit-ups
Max Box Jumps in time remaining
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Push ups in time remaining
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Deadlifts (135/95)
Max Calorie Row in time remaining

Michele Smith