Monday - 260115

Skill: Kipping Toes-to-bar (Demo) Metcon: AMRAP in 15min of the Ladder: 2-4-6-8-10-12...... Box Jumps Rollups Toes-to-bar

Sunday - 250115

Strength: Split Jerk 2-2-2-2-2-2 Metcon: 3 Rounds for time: 21 Front Squats (#50/30) 15 Chest-to-bar 9 Burpees

Saturday - 240115

Skill: HSPU Metcon: "Nancy" 5 Rounds for time: Run 400m 15 OHS (#43/30)

Friday - 230115

Strength: Overhead Squat 3-3-3-3-3-3 Metcon: In Pairs for time: 50 Hang Power-Cleans (#60/40) 70 Kettlebell Swings (#24/16) 100 Double Unders 70 Kettlebell Swings (#24/16) 50 HSPU

Thursday - 220115

Strength: 12min to accumulate heaviest weight for the complex: Hang Power Clean + Front Squat (1+2) Metcon: 3 Rounds: 1min Wallball Shots (#10/6) 1min V-ups 1min SDHP (#40/30) 1min Plank 1min Rest

Wednesday - 210115

Strength: Floor Press 3-3-3-3-3 Metcon: 5 Rounds for time: 10 Shoulder to overhead (#43/30) 10 Front Rack Lunges (#43/30) 10 Burpees

Tuesday - 200115

Strength: Push-Jerk 2-2-2-1-1-1 Metcon: 8min AMRAP of: 25 Double Unders 7 HSPU 3 Squat Cleans (#80/60) Cash-out: 50 Hollow Body Rocks

Monday - 190115

Skill + Strength: EMOM 10min Even: DU Practice Odd: Max unbroken strict pullups Metcon: 4 Rounds for time: 15 Kettlebell Swings (#32/16) 10 Burpees over-the-box Run 200m 15 Hand-Release Pushups 30 Situps

Sunday - 180115

Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 20min of: 5 Power Cleans (#60/40) 10 Toes-to-bar 15 Wallball Shots (#10/6)

Saturday - 170115

Metcon: "Air-Force WOD" For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats RX' - #43/30kg EMOM - 4 Burpees

Friday - 160115

Strength: DeadLift 5-5-5 Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats

Thursday - 150115

Strength: Weighted Pullups 5-5-5 Metcon: 5 Rounds for time: 10 Overhead Squats (#40/30) 6 Ring Dips Cash-out: Tabata Hollow Body Rocks (Demo)