New year's eve

WARM-UP / MOBILITY
500M ROW


WEIGHTLIFTING
1) 10 EMOM - 3 FRONT SQUAT @ 65% OF 1RM


STRENGTH
1) 5 MINUTE MAX EFFORT ROPE CLIMBS; NO JUMPING UP OR JUMPING OFF.  Start on the ground. Reach up, pull and begin.  Touch the ceiling!!  Climb back down. Feet on the floor.


WOD
3 ROUNDS FOR TIME
5 BAR MUSCLE-UPS
10 HANG SNATCH @ 115/75
100 FOOT SHUTTLE RUN