Tuesday - 170117

Skill: Tabata: Shoulder taps Hollow body rocks Metcon: Every 3min for 24min: 5 Deadlifts (#100/70) 12 Unbroken Wallballs (#10/6) 15 Burpees *rest the remaining of the 3min

Monday - 160117

Skill/Strength: Squat Clean 2-2-2-1-1-1 Metcon: 5 Rounds for time: 5 Clean and jerks (#60/40) 10 V-ups 30 Double Unders

Sunday - 150117

Strength: Dumbbell complex: 6 sets, go as heavy as you can without breaking a set. 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Push Press Use two dumbbells and work your weight up. Metcon: AMRAP in 12min: 10 Box Jumps 6 Toes-to-bar 3 Ring Muscle-ups

Saturday - 140117

Strength: Thrusters 5-5-3-3-2-1 Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: Strength: Deadlift 5-5-5 Metcon: 4 Rounds: 100 DU 8 HSPU 50 Abmat Sit-ups 12 Pistols Competitors: A. Open workout 16.4 Complete as many rounds and reps as possible in 13

Friday - 130117

Strength: Skill: Dumbbell Snatch Metcon: For time: Run 800m 50 DB snatch (#20/10) 40 Ab-mat sit-ups 30 Walking lunge steps w/ DB in right hand 30 Walking lunge steps w/ DB in left hand 40 Ab-mat sit-ups 50 DB snatch Run 800m

Thursday - 120117

Skill: HSPU Metcon: For time: 15 Hang Power Cleans (#60/40) 25 Air-Squats 12 HPC 25 Air-Squats 9 HPC 25 Air-Squats 6 HPC 25 Air-Squats 3 HPC 25 Air-Squats

Wednesday - 110117

Strength: 6 sets for load: 2 Push-Press + 1 Jerk Metcon: For time: 50 Lunges w/Plate overhead (#20/10) 50 Burpees on plate 50 Jump Squats Rest 1min and then: 7min for max reps of: 10m Shuttle Run w/Plate *Write down both scores Endurance: Strength: Back Squat 5-5-5 Metcon:

Tuesday - 100117

Strength: Power Clean - 12min to find RM1 Metcon: In Pairs for time: 150 Wallballs (#10/6) 150 Box Jump-overs 150 Pullups 150 Situps Split reps as you like

Monday - 090117

Strength: Paused Deadlifts 2-2-2-2-2-2 3sec pause - 5cm off the ground Metcon: For time: 50-40-30-20-10 Double Unders 5-4-3-2-1 Thrusters (#75/47)

Sunday - 080117

Skill: Rope Climb Metcon: 3 Rounds for time: Run 400m 8 Power Cleans (#60/40) 8 Front Squats (#60/40) 3 Rope Climbs

Saturday - 070117

Strength: Bent-over row 5-5-5-5-5 Metcon: For time: 21-15-9 reps of: Snatches (#50/35) Chest-to-bar Pullups Endurance: Strength: 3RFT: 30 Hollow Rocks 15 Back Extension Metcon: EMOM 24 min: 15 Wallballs (#10/6) 8 Burpee Pull-up 50 DU 10 Burpees over the bar , bar facing. Competitors: A. Open workout 13.1:

Friday - 060117

Skill: Kipping Toes-to-bar Metcon: For time: 100 Burpees EMOM: 7 Toes-to-bar