Mon 12/10:
A. Front Squat: 4 x 5,10,5,15 @20X0, rest 3 min 255x5, 225x10, 275x5, 225x11/4
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AMRAP in 10 min @80%:
Row 250m
3 Muscle-Ups
10 Wallballs 4+140m
--5 min recovery--
AMRAP in 10 min @80%:
Run 200m
10 Deadlifts 155lbs
15 Box Jumps 20" 4+10dl's
--5 min recovery--
AMRAP in 10 min @80%:
20 cals Airdyne
20 walking Lunges
10 GHD Situps 4+7cals
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