A: Squats 

3x5 at 70%, 

4x4 at 75%.

B: EMOM X 7

15/12 cals

rest 2 minutes

EMOM x7

8 DB snatch 50/35

8 T2B

A: Bench Press
2x5 at 70%, 

2x4 at at 72.5%, 

3x4 at 75%

B For time: 

1 Round

150 Double unders
30 Thrusters (95/65)
30 C2B Pullups
rest 5 minutes
2 rounds of
64 DU
16 push press (95/65)
8/6 MU

7 minutes on 3 minutes off
x 3
AMRAP and pick up where you left off
42 DU
21 WB
15 DB push press 50/35

6 rounds of : 60 seconds on 30 seconds off -
5 Power cleans at 185/125
10 strict HSPU
AMRAP Bar Hop Burpees
Rest 4 minutes
Then 6 rounds of 60 seconds on 30 seconds off
5 deadlifts 185/125
10 ring dips
AMRAP Jumping Lunges

20 rounds for time of

1 deadlift 255/165

3 HSPU

5 bar hop burpees

In teams of two - For time with only athlete training at a time. Complete the following:
400 DU, 

200 WB, 

100 C2Bs, 

50 power cleans at 155/105.

18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Bar hop burpees
Power snatches
Toes-to-Bars

A: Bench Press -
1x6 at 65%, 2x5 at 67.5%, 2x5 at 70%, 1x4 at at 72.5%B: Squats -

1x8 at 50%, 1x8 at 55%, 1x6 at 60%, 1x6 at 65%, 3x5 at 70%.

C:Test your 500m row

A:2 rounds of 30 DB snatch 50/35 and 15 C2B. 

Rest 5 minutes 

B: 3 rounds of 18 DB thrusters 50/35 and 6/4 MU
Score each section seperately 

Clock starts at 0:00 - rests intervals are all 2 minutes. 

Your rest period are at the 2 minute mark, 8 minute mark, 16 minute mark, 24 minute mark. 

All done at the 30:00 minute mark. 

AMRAP 5 deadlifts 225/155, 9 push ups, 13 box jumps overs 24/20.

5 rounds of : 55 seconds on 35 seconds off -
Row 20/15 cals AMRAP Burpees
Rest 4 minutes
Then 5 rounds of
12/6 ring dips
AMRAP
DB 50/35s one arm overhead lunge

Part A:  Back squat 6x6 at 65%

Part B: Complete as many rounds as possible in 8 minutes of:

  45 thrusters, 95 lb.

  45 toes-to-bars

  45 cleans, 95 lb.

  45 chest-to-bar pull-ups

7 rounds of

7 DBs (one DB in each hand 50/35) hang clean and jerk

49 DU

rest 5 minutes

Handwalk 175 feet (7 x 25 feet)

Mash This:

20 squat clean thrusters at 165/105

rest 4 minutes

10 rounds of: 2 MU and 4 deadlifts at 165/105

rest 4 minutes

5 rounds of

8 bar hop burpeess and 16 jumping lunges (8 per leg) 

For time:

120 DB snatch 50/35

90 cals on the rower

60 burpees

30 T2B

Happy New Year!

Enjoy the great outdoors, see you tomorrow at 306 at 6AM!

20 rounds of 

1 Power snatch 155/105 and 9 WB

right into

2020m on the row or ski erg!

Part A: 45 seconds on

rest 30 seconds x 8 rounds

6 clean and jerks at 155/105 AMRAP Bar hop burpees

rest 4 minutes then start part B

Part B: 45 seconds on rest 30 seconds X 8 rounds 

12 KBS at 32/24 kilos AMRAP DU

200 DU

100 Lunges

75 sit-ups

50 WB

25 C2B

50 WB

75 sit-ups

100 lunges

200 DU

- 30 MIN AMRAP

275/175 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24/20 inch box