Sonny with his new Nano 7s. Sonny was our Nov/Dec YouTube Channel subscription contest winner.

Strength / Skillwork

Bench Press
3-3 | 3-3-3-3
2×3 @ 45, 55% (4141 Tempo)
4×3 @ 70, 80, 85, 85, 85%

WOD

12:00 AMRAP

• 20 Pistol Squats
• 10 Pull-up/T2B combos

Rx+: As written
Rx: Pistols to a 12″ box

Elements

16:00 AMRAP

• 250m Row
• 20 Air Squats
• 5 Leg Lift/Oil Drills