December 15, 2017

A. 21-15-9 Front Squats, Pull-Ups, and Running
21-15-9 Reps for Time:

1. Front Squat @ 135/75 lbs
2. Pull-Up
3. Run 120 meters

Time Cap: 10 minutes
rest 5 minutes

B. 21-15-9 Squat Cleans and Burpees over the Barbell
21-15-9 Reps for Time:

1. Squat Clean @ 115/75 lbs
2. Burpee over the Barbell

Time Cap: 10 minutes
rest 5 minutes

C. 21-15-9 Toes to Bars and Kettlebell Swings
​21-15-9 Reps for Time:

1. Toes to Bar
2. Kettlebell Swing @ 32/24 kg