Saturday December 12, 2015-

HPA GOLD:
For Time
18-15-12-9-6-3
Wall balls (20#)
Cal Row
Burpee
(Rest 5m)
+
For Time:
30 OH Squat (75#)
30 cal AB
30 Front Squat (75#)
30 cal AB
30 Back Squat (75#)
+
10-15 Min Easy Cyclical Cooldown- your choice of modality 

HPA - Power 
A. Wtd Strict Pullup on Rings, 2 tough reps emom x 6 minutes
B. Strict Ring Muscleup,  2 reps x 6 minutes (add weight if possible)
+ 
10 rounds for time
3 Burpee Ring Muscle up
3 Wall Walks
+
10-15 Min Easy Cyclical Cooldown- your choice of modality