We're continuing to build off of the previous weeks. I realize that it is Christmas week, so enjoy yourselves, but let's keep your greater long term goal in mind, whatever it is, and do some work. This week, complete the lifts once and the skill twice once.
Back squat: 1x20 warmup w/bar 2x10-12 warmup, then 5x3 (find your new 3 rep max)
Good morning: 4x20 (use just the bar or really light but challenging weights) balancing on a bosu.
Skill: 5 min AMRAP of L-sit rope climbs and wall walks