Warm Up

200m row
5 scap pull ups
5 scap push ups
4 each side perfect stretch
200m row
5 wall walks
50 feet bear crawl
50 feet crab walk

Strength
push press
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
3 sets of 2 reps @80%


WOD
"Push Pull"
For time
60 single arm DB hang clean & jerk 50/35
40 DB step ups 24/20"
75 feet handstand walk or 150 scooter walk
10 strict pull ups

Extra Christmas Challenge
2:00 KB front rack hold- heavy
2:00 KB front rack wall sit hold- moderate
2:00 KB front rack tall kneeling to standing- light