Sunday, December 9th


BLDR60

5 RFT (TCO 45)

800m Run

5 Rope Climbs

50 Push-ups


BLDR45

a) EMOM x 9

Min 1: 30 sec Hanging L-Sit Hold

Min 2: 3 Thrusters (build)

Min 3: 6 DB Box Step-overs (heavy)

b) AMRAP 10

5 T2B

7 Thrusters (light)

9 Box Jumps


BLDR30

15-12-9-6-3

Cal Bike

RKBS

Rest 2 minutes

15-12-9-6-3

KB Deadlift

Burpees

Park Roberts