Technique: Bench Press
10.8.5.3.1
400m run
12 bw deadlifts
21 box jumps
3RFT
20 min AMRAP
95/65 for all
5 thrusters
7 hang cleans
10 sdhp
Santa’s new recruit for the seld!!
Better watch out.. You better not cry!!! Scary Santa is watching!!
Teams of 3:
10 db deadlifts
farmers carry
10 jump squats
farmers carry
10 weighted sit ups
farmers carry
10 db push press
farmers carry back to start line
**while team member 1 completes the exercises , #2 rests and #3 does as many Burpees as possible. Repeat until all 3 people have done each station. 12 min AMRAP rest 3 min.. Repeat 3 times**
