12/8/16

Friday 

A)
5 x 8 deficit dead lifts
With
5 x 5 bench press
(Finish on the half hour)


B)
3 rds
21 x thrusters (95,65)
7 x muscle ups / 21/14 push ups
2 min rest 


5 min rest

Optional C
C)
For time:
900 x row
60 x k/swings (24,16kg)
3 x rope climbs 

Optional Access
5 x 5-12 reverse grip barbell rows
5 x 12 pistols
5 x 24 x bent knee side site ups
5 x 20 band pull aparts