12-23

– Buy in

5-1 bear complex
-W.O.D.( “Nasty Girls”or “Mary”)

Nasty Girls=3 rounds 

50-air squats

7-ring muscle-ups(scale 7- pull-ups + 7-dips)

10-hang power cleans (135/95)
Mary=

As Many Rounds as Possible (AMRAP) in 20 minutes

5 Handstand Push-Ups(scale seated shoulder presses)

10 Pistols (alternating legs) (scale use a box or rings to help through the range of motion)

15 Pull-Ups
-skill/strength

Work on a skill

Roll/stretch

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