21122012

Warm up.
Stretching.
Core.

1. C @ J.
    WU.   50x3x2.  70x3.  80x3   85 x1.
     EMOM.  90 kg x 1. In 8 min.   ( 90% RM)

2. Front Squat
   Wu
    75% x 3 x5 sets
    100 kg.  

3. AMRAP 15 min
     8 ring Dips
     10 BJ 60 sm
     12 lunges w 20 kg plate over head.
      90% effort.     10 rounds

Evening: L-sit.  Push ups