11 30 15

P

A. 3 RNFT:

12 SDHSPU / DB PP

12 KBS – R-V (or KB Sn)

 

B. BS 1×10

 

C1. OTM [14]: 2 T&G Cleans

C2. OTM [14]: 1 PJ + 1 Sp Jerks (from a rack) – set up a squat rack and rack the bar after each set of cleans.

 

D. AMRAP [5]:

30 Thrusters (95/65)

20 Burpees

10 MU

 

F

 

C1. OTM [14]: 2 Deadlifts

C2. OTM [14]: 1 set of (4-8) pushup @ 0:00, 1 set @ 0:30

 

D. AMRAP [5]:

30 WB

20 Burpees

 

CFRTP Holiday Party this Saturay!