12.13.21 MONDAY “WEEKEND REPENT”

STRENGTH:

5 Rounds of:

5 Zercher Squats

7 DB Shoulder Press

9 Weighted Dips

METCON:

5 Rounds of:

21 Back Squats…115/75

18 Pull Ups

15 S Arm Hang KB Snatch…70/53

12/9cal Bike

9 Burpee Over Bar

For Time

(22min Time Cap)