Wednesday the 8th of December.


Strength : Press and Pull


5 rds


Bench press x 6

Strict Pull up x 6

20 Hollow Hold or Rock


Every 3mins


6 min AMRAP


12 Wallballs

10 DB Snatch

6 Chest 2 bar


rest 2


4 min AMRAP


5 Strict HSPU or HRPU

10 Box Step ups with DB













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