Day: December 28, 2017

Skill/Strength: Deadlift 3×5 @ 75%

MetCon:  5 rounds for time

• 7 clean-to-overhead complex 155/93
• 7/5 calories on Assault Bike

Skill/Strength: Overhead Squat – 1RM

MetCon: AMRAP in 4 minutes

• 3 Overhead Squats 95/63
• 6 Pull-ups
• 9 Ring Dips
• 20 DU’s

4 minute Rest

• Repeat

Score is your best round