Saturday December 26, 2015-

HPA GOLD:
Option 1 (if you missed yesterdays session):
A. Clean; build to a max B. Back Squat; 5.5 x3, rest 60s/3m

+

10 Min AMRAP:
15 UB PS (75)
15 UB WB
30 UB DU
+
10 Minute Rest
+
21-15-9:
Deadlift (165)
cal Assault Bike 

Option 2 (If you trained yesterday):
A1. SA DB Press; 8-10x3/arm, rest 1m
A2. Pendlay Row; 8-10x3, rest 1m
+
10 Min AMRAP:
15 UB PS (75)
15 UB WB
30 UB DU
+
10 Minute Rest
+
21-15-9:
Deadlift (165)
cal Assault Bike 

HPA - Power   
A. EMOM x 12 minutes: 
1st min:  Wtd Strict Pronated CTB Pullups, 3 tough reps 
2nd min: Wtd Strict Ring Dips, 3 tough reps  
B. Strict Ring Muscle up , max unbroken reps x 2 sets rest 2min b/t sets
+ 
15 min AMRAP: 
Wall Balls, 20lb/14lb - 15,15,15,15...
Burpee Ring Muscle ups - 1,2,3,4...
*Best male scores will be above 8 rds + 15 wall balls 
+
10-15 Min Easy Cyclical Cooldown- your choice of modality