Friday 12/20

CFP: A. Three sets of:
Back Squat x 6-8 reps
Rest 90 seconds
Weighted Pull-Ups x 3-5 reps (any grip, but no kip)
Rest 90 seconds

B. Three rounds for time of:
Wall Ball Shots x 20 reps
Burpee Box Jumps x 10 reps

CFF: A. Three sets of:
Back Squat x 6-8 reps
Rest 90 seconds
Strict Ring Rows x 3-5 reps
Rest 90 seconds

B. Three rounds for time of:
Wall Ball Shots x 10 reps
Burpee Box Jumps x 8 reps