PREWOD
3×1 Strict Press+ 2 Push press+ 2 Push Jerk+ 1 Split Jerk
AHAP consecutive reps

METCON
2 man team WOD (1 guy 1 girl if possible)
For time:
Guy- 25 Thrusters 95#
Girl- 25 Thrusters 65#
Guys & Girls- 5 Rope climbs
80 Team Burpees
*on the thrusters, the girl will hold the barbell in the hang position while the guy is doing thursters, once the guy complete 25 reps its the girl turn and the dude hold while she performs thrusters. Same with rope climbs. Girl will hold bar in the front rack while guy does his rope climbs.
** bar cannot touch the ground until all rope climbs are finished
***Both members will do 80 burpees together

Danny.

METCON
20 minute AMRAP
30 Box Jumps 24/20
20 Push Press 115/75
30 Pull ups

PREWOD (depends on the weather)
We had running for the Prewod but since it’s cold we can do burpees =]

As many reps in 10 mins as you can of:

30 Snatches, 75/45 lbs
30 Snatches, 135/75 lbs
30 Snatches, 165/100 lbs
Snatch, 210/120 lbs

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch,
the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can
be a muscle snatch, a power snatch, a squat snatch or a split snatch.

 
PREWOD
10×2 Front Squat w/ 3 second pause 🙂
10 minutes, perform one set every 1 minute if possible

For time:
30 Muscle Ups
*if you cant do muscle ups, or if you cant complete 30 in under 12 minutes then you do*
For time:
100 Pull ups
100 Dips
-break up however you want*

21-15-9 x2

PREWOD
Hang Clean 1RM
20 minutes

METCON
2 rounds for time:
21 Burpees
15 Hang Squat Clean (50% 1RM)
9 OH Walking lunge (same weight)

PREWOD
4×2 Back Squat
*5 second pause at the bottom, work on speed out of the hole and no pause at the top
METCON
For time:
30 Back Squat 135/95
30 Burpee Pull ups
30 Bear Complex 135/95
30 minute cap

Clean & Jerk Skill
15 minutes

4 Rounds for

time:
50 Double Unders
15 HSPU
25 AbMat Sit ups

12 minute AMRAP
150 Wall Ball
90 Double Unders
30 Muscle Ups

PREWOD
5×10 Deadlift @ 50% rest 2:00 between sets
METCON
12-9-6
Squat Snatch (155/100)
Push Jerk (155/100)

PREWOD
5-5-5-3-3-3-1-1-1
OH Squat AHAP 20 minutes

Buy in: 100 double unders
2 rounds for time
15 HSPU
30 Burpees
45 sit

ups
60 m Farmers Carry 70/53

Buy out: 100 double unders