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181221

1) WARM-UP: 2 Rounds

1 min Row/Ski/AAB

10 x Pushups

10 x DB Row

2) GYMNASTICS: EMOM 7

3 x HSPU

3 x Pullups

—3 min rest—

3) CONDITIONING: For Time

500m Row

4) METCON: Partner “Nate” AMRAP 20

2 x Ring or Bar MU

4 x HSPU

8 x Swings @53/35

*Alt. Rounds

5) COOL-DOWN: 5-10 minutes

Flexibility and Mobility

Earlier Event: December 20
181220
Later Event: December 22
181222