Monday 06JAN20

Stength:
Repeat for 16 min (4 Rounds)
Min 1 Upper Body Pull
Min 2 Deadlifts
Min 3 Abs
Min 4 rest
 
Upper Body Pull 
Pick 1 of these 3 options
2 muscle ups (or attempts)
5 strict pull ups
30 seconds of negative pull ups
Deadlifts 
Pick 1 of these 2 options
6 suitcase deadlift w heavy kb or db
6 sumo deadlift w barbell
Pick 1 of these 2 options
15 hollow rock to arch hold rollover
20/Side med ball twists


Metcon
12 min AMRAP
5 front squat
3 single arm db push press L
3 single arm db push press R
Rx 165/105  50/35
Shoot for a weight you can get 5 rounds in the 1st 4 min.  Try to hold on and get 5-7 rounds the last 8 min.