Thursday, December 10th

Warm-up 3x
20 Jumping Jacks
5 Inch worms w/ Push up
5 Wrist Push Ups
5 Superman to Hollow
Skill Work
4 Rounds of Superset:
5-8 Negative HSPU ( 3-4 seconds on the descent) (sub Seated Heavy Negative DB Press)
5 Turkish Get Ups (each arm) (KB or DB)
Rest 2 mins between sets
then
4 x :20 on/:40 off
Ring L-Hold
WOD
For Time: 15-12-9-6-3
Burpee Box Jump Over (24/20)
Double DB Snatch (40/25) 
*15 min cap