Tuesday - 020216

Skill: Pistol Squat Metcon: For total reps: Tabata Clean & Jerk (#40/30) Run 800m Tabata Pistols Run 800m Tabata Burpees

Monday - 010216

Strength: Overhead Squat 5-5-5 (slow and controlled on the way down) Metcon: 5 Rounds for time: 50 Double Unders 10 Hang Power Cleans (#60/40) 7 Strict HSPU

Sunday - 310116

Strength: DeadLift 5-5-5-3-3 Metcon: For Time: 42-30-18 Wall Ball (#10/6) Toes-to-Bar

Saturday - 300116

Strength: Back Squat 5-5-5-5-5 30sec handstand hold/shoulder taps after each set Metcon: AMRAP in 12min: 2-4-6-8-10-12.... etc adding 2 reps each round L-Pullups Burpee Box-Jumps

Friday - 290116

Skill: Toes-to-bar Metcon: 4 Rounds for time: Run 400m 20 Hand Release Pushups 20 Kettlebell Swings (#24/16)

Thursday - 280116

Skill: Squat Clean Metcon: "Elizabeth" 21-15-9 reps of: Squat Cleans (#62/43) Ring Dips

Wednesday - 270116

Strength: 6 sets: Press + Push-Press + Push-Jerk (1+1+1) go as heavy as your press allows Metcon: For time: 80-60-40-20 Double Unders 10-10-10-10 Thrusters (#50/35)

Tuesday - 260116

Strength: 5 Sets: 5-8 Strict Chest2bar choose a number of reps that you can manage for all 5 sets rest 60sec between Metcon: Teams of 2: 2 Rounds 100 OH Plate Lunges (#20/15) 50 Power Cleans (#60/40)

Monday - 250116

Strength: Push Jerk 3-3-2-2-1 Metcon: 3 Rounds for reps: 2min Wallballs (#10/6) 2min DB Situps (#20/10) 1min 1-arm DB Hang PowerClean & Jerk, alternating (#20/10) 1min REST

Sunday - 240116

Skill: Kipping HSPU Metcon: For time: -40 Burpees 10-9-8-7-6-5-4-3-2-1 HSPU Goblet Squat (#32/20) -40 Burpees

Saturday - 230116

Strength: Weighted Dips 3-3-3-2-2 Metcon: 3 Rounds for time: 20 OHS (#45/32) 20 SDHP (#45/32) 20 Box Jumps

Friday - 220116

Skill: Single/Double/Tripple Unders Metcon: In Pairs: AMRAP in 20min: 6 S2OH (#70/40) 9 V-Ups 12 DeadLifts (#70/40) Partner A: Run 400m Partner B: Work Switch every run