Thursday - 280121

Strength: 5 Sets: 10/10 Single-arm Front Squats 10/10 Single-arm Sotts Press *Rest 1:30 Metcon: 3 Rounds for time: 15 Burpees 25 Goblet Squats 35 Shoulder taps 45 Pushups

Wednesday - 270121

Skill: Pistol Squat practice progressions or work to a weighted set of 5/5 Metcon: For time: 100 Air-Squats 90 Situps 80 Alternating Lunges 70 Burpees 60sec Plank 50 Mountain Climbers 40 Pushups 30 Hollow Rocks 20 Jump Squats 10 HSPU/Pike Pushups

Tuesday - 260121

Strength: Tempo Pike Pushups @5050 5-5-5-5-5 *elevate feet for increased difficulty Metcon: For time: 100-90-80....10 Double Unders 12 Single-arm Clean and Press

Monday - 250121

Strength: 4 Sets: 7/7 Single-leg Good Mornings 7 Strict HSPU 20sec Handstand Hold Metcon: For time: 80 Thrusters 100 Power Cleans 120 Swings *Split reps as you like

Sunday - 240121

Strength: 4 Sets: 15/15 Single-arm Bentover Rows 20 Superman Rocks Metcon: For max reps: AMRAP 7min: 20 Jump Squats 10 Single-arm Clusters (5/5) AMRAP 7min: 20 Clapping Pushups 10 Single-arm Clusters AMRAP 7min: 20 Weighted Situps 10 Single-arm Clusters

Saturday - 230121

Strength: Tempo Weighted Squats @7370 6-6-6-6-6-6 Rest 1:30 Metcon: For time: 30-24-18-12-6 Power Cleans Shoulder taps V-Ups

Friday - 220121

Strength: EMOM for 12min: Even: 10/10 Single-leg Deadlifts Odd: 10/10 Single-arm Strict Press Metcon: AMRAP in 16min: 3 Wall Climbs 6 Devil Press 9 Hand-Release Pushups 12 Hollow Rocks

Thursday - 210121

Strength: E2.5MOM for 15min: 5/5 Weighted Step-ups (AHAP) 30sec Handstand hold Metcon: 8 Rounds for time: 36 Mountain Climbers 12 Hang Squat Cleans 8 Jacksons

Wednesday - 200121

Metcon: For time: 300 Double Unders 200 Situps 100 DB/KB Snatches 75 Goblet Squats 50 Burpees over db/kb 25 Strict HSPU

Tuesday - 190121

Strength: Weighted Good Mornings 8-8-8-8-8 Metcon: For time: 30 Jumping Lunges 50 Pushups 30 Jumping Lunges 50 Push-Press 30 Jumping Lunges 50 Swings

Monday - 180121

Core Strength: 4 Sets: 16 Superman Rocks 8/8 DB/KB Windmills 16 Hollow Rocks *Rest 1:30 Metcon: For time: 100 DB/KB Hang Clean and Jerks *EMOM - 8 Goblet Squats

Sunday - 180121

Strength: 5 Sets: 6/6 Tempo Z-Press @4242 *Rest 2:00 Metcon: For time: 50 Squat Cleans 15 Burpees over object 40 Squat Cleans 15 Burpees over object 30 Squat Cleans 15 Burpees over object 20 Squat Cleans 15 Burpees over object 10 Squat Cleans 15 Burpees over object