Saturday
20 Rounds For Time (CAP 35:00)
w/ a partner…
“YOU GO I GO” (one round each)
5 Pull Up (RX+ CTB)
5 Single DB Devil Press @50/35
10 Single DB Box Step Up (24/20″)
Sunday
AMRAP 30:00
50ft Handstand Walk (2x25ft)
15 American KB Swing @53/35
50ft Kb Walking Lunge (2x25ft)
15 GHD Sit Up
Monday
For Time (CAP 35:00)
1-2-3-4-5
Power Clean @135/95 (RX+ 155/105)
Burpee Box Jump Over (24/20″)
Muscle Up
— Rest 5:00 —
2-4-6-8-10
Front Squat @155/105 (RX+ 175/125)
Burpee Box Jump Over
CTB
— Rest 5:00 —
3-6-9-12-15
Deadlift @175/125 (RX+ 205/145)
Burpee Box Jump Over
TTB
Tuesday
Every 2:30 for 12:30 (5 Sets)
1 Snatch High Pull
1 Squat Snatch
1 Hang Squat Snatch
Metcon
EMOM 20:00 (4 Sets)
a. 5 Hang Squat Snatch @70% of Squat Snatch
b. 20 Lateral Hops Over Bar
c. 3/side, Single DB/KB Turkish Get Up
d. 250/200m Row-Ski or 600/400m Bike
e. Rest
Wednesday
“HAPPY NEW YEAR”
3 Rounds For Time (CAP 38:00)
w/ a partner
2025m Row or Ski
20 Pull Up
25 Thruster @95/65
Thursday
Every 2:00 for 14:00 (7 Sets)
3 Back Squat @55-65-70-75-80-85-90%
Metcon
AMRAP 18:00
15 Burpee
20 Air Squat
15 Box Jump (24/20″)
20 Air Squat
15 TTB
Friday
Every 2:00 for 12:00 (6 Sets)
1 Push Jerk
1 Split Jerk
Metcon
AMRAP 16:00
500/400m Row-Ski or 1250/875m Bike
15 American KB Swing @53/35
30 Double Under
