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Push Press 5 sets x 3 reps
AMRAP 3 min
3 Power Snatch
6 Pushups
9 Air Squats
Rest 2 min
AMRAP 5 min
5 Pullups
10 KB Swing
15 Abmat Situps
Rest 3 min
AMRAP 8 Min
10 Thrusters
15 Toes to Bar

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December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

December 8, 2022

20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

December 7, 2022

EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the

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