Wednesday, Jan 3

Strength 

OTM for 10:00 

Clean x 3 

Burpee high jump x 3 

Metcon

3 rounds for time: 

10 strict ring dips

20 wall balls 

Bike 24/30 cals 

Strength 

Clean deadlift on riser *use 25lb plate to stand on

4 x 6  ( 2 reps in reserve ) 

*Between sets accumulate 30 strict ring dips or scaled versions in sets of 3-5