12/29/15 Comp

Clean complex

Clean pull (shrug)
Hang clean (above the knee) (squat)
Jerk

Skill/mid line

9 strict hspu (6/3in deficit if possible)
27 ghd sit ups

15 Kipping deficit hspu (6/3in)
21 ghd sit ups

21 Kipping hspu
15 ghd sit ups

Metcon

30 thrusters (95/65)
90 double unders
30 cal row

20 thrusters (95/65)
60 double unders
20 cal row

10 thrusters (95/65)
30 double unders
10 cal row