Speed
4 X 200 m runs

Strength

E90sec for 8 rounds 

Skill 

Ring Muscle Ups - 10 -15 min of work 

Strength
Bench Press

Strength
Deadlift 5x3@75-80% of last week’s heavy 2 (11/29)

Skill
Handstand Walk Tabata (4 mins)

Strength
Front Squat 2.2.2.2.2

Oly

35 Minute AMRAP Partner (one works, one rests)
16/12 Row/bike for cals
20 T2B
2 15ft Handstand walks or 2 around the box walks
20 total Weighted box step ups 24/20 AHAP
20 DB snatch alternating (total) AHAP

Oly
Snatch (full or power)