Friday 1.19

TEAMS OF TWO
A.
EMOM x 10:
Min 1 - partner A, ME Wall balls
Min 2 - partner B, ME Wall balls

Rest until minute 15, then complete for time:

B.
60 Clean & Jerks (135/95)
(Split reps up as needed)

Post total wall balls & time for Clean & Jerks.

Thursday 1.18

5 Rounds for time
Run 800 meters
6 Muscle-ups

D2:
5RFT:
Run 800m
12 Burpee pull-ups

D3:
3RFT:
Run 800m
10 Burpee Pull-ups

Wednesday 1.17

A.
3 sets:
Banded internal/external rotations x 15 reps each

B.
For time:
100 Double unders
30 Strict HSPU
75 Double unders
20 Push press (115/75)
50 Double unders
10 Jerks (165/110)
25 Double unders

C.
100 Anchored Sit-ups, break it up in sets as needed.

Tuesday 1.16

A.
Complete for time:
21-15-9
DeadLift @ 55% of 1RM
Box Jumps (30”/24”)

-REST 5 MINUTES-

B.
5 Rounds for time:
Run 400 meters
6 Pull-ups + 4 C2B + 2 Strict pull-ups

Monday 1.15

A.
EMOM X 15 (5 sets):
Min. 1 - 20 Russian KB Swings (53/35)
Min. 2 - 20/15 Calorie Row
Min. 3 - REST

REST 5 Minutes…

B.
E2MOM x 12 (6 sets):
Back Squat
2 reps @ 75%
4 reps @ 65%
6 reps @ 55%
2 reps @ 80%
4 reps @ 70%
6 reps @ 60%