Wednesday - 140115

Strength: Snatch - 15min to find RM1 Metcon: AMRAP in 12min of: 20 Kettlebell Thrusters (#24/12) 10 Box Jumps

Tuesday - 130115

Strength: Hang Power Clean 2-2-1-1-1 Metcon: 10 Rounds for time: 3 HSPU 6 DeadLifts (#100/60) 12 V-Ups 24 Double Unders

Monday - 120115

Skill: Pistols Metcon: 3 Rounds for time: Run 400m 20 Pistols 20 Pullups

Sunday - 110115

Strength: 5 Sets for load of the complex: Power Snatch + Overhead Squat (2+1) Metcon: 4 Rounds for time: 15 Wallball Shots (#10/6) 15 Toes-to-bar 15 Box Jumps

Saturday - 100115

Strength: Back Squat 5-5-5-3-3-3 For time: 28 Burpees Then Perform 3 Rounds of: 10 Power Cleans (#60/40) 10 Push-Jerks (#60/40) Then: 28 Burpees

Friday - 090115

Skill: Choose your weakness and practice for 20min (Hand Stands/Pistols/Double Unders/Kipping Pullups) Metcon: 21-15-9 reps of: Burpees Kettlebell Swings (32/20) Box Jumps

Thursday - 080115

Skill: HSPU Progressions Metcon: AMRAP in 21min of: 80 Double Unders 60 Air-Squats 40 V-Ups 20 HSPU

Wednesday - 070115

Strength: Hang Power Clean 2-2-2-2-2-2 Metcon: 3 Rounds for time: 3 Wall Climbs 8 Push-Press (#60/40) 12 OTB Burpees 20 Floor Wipers

Tuesday - 060115

Strength: Overhead Squat 3-3-3-3-3 Metcon: In Pairs, I-Go-You-Go: AMRAP in 16min of: 5 Ring Dips 6 Box Jump Overs 7 Knees-to-elbows

Monday - 050115

Technique: Clean & Jerk Metcon: For time: 5-4-3-2-1 Clean & Jerk (#60/40) 50-40-30-20-10 Double Unders

Sunday - 040115

Skill: L-Sit hold - accumulate 120sec Strength: DeadLift 5-5-5-3-3 Metcon: AMRAP in 14min of: 10 Wallball Shots (#10/6) 10 Pushups 10 Situps

Saturday - 030115

Strength: Back Squat 3-3-3 (Go Heavy!) Metcon: In teams of 3 for time: 30 Coordinated Burpees 100 Hang Power Cleans (#60/40) 100 Pullups 30 Coordinated Burpees