Sunday - 080123

Strength: 15min build up load for: 3-pos Squat Clean (high hang, hang, floor) Metcon: 4 Rounds for time: Run 400m 3 Rope Climbs 9 Thrusters (#60/40)

Saturday - 070123

Strength: Paused Back Squats 2-2-2-2-2 *Pause for 4sec at the bottom of each rep Metcon: For time: 50 Wallballs (#10/6) 40m Sandbag Bearhug Carry (#75/45) 50 KB Swings (#24/16) 40m Sandbag Bearhug Carry 50 Toes-to-bar 40m Sandbag Bearhug Carry

Friday - 060123

Strength: EMOM for 15min (5sets): 1: 5 Floor Presses 2: 15-30sec L-Sit Hold 3: Rest Metcon: AMRAP in 14min of: 6 Burpees 6-8-10... Hang Clean and Jerks (#60/40) 6 Box Jump Overs Weightlifting: Power Clean + Front Squat + Pause Push Press (3+3+3) @ 60% x 4 Squat Clean + Front

Thursday - 050123

Strength: Weighted Pullups 5-5-4-3-2-1-1 *Rest 2:00 Metcon: 3 Rounds for time: 9 Strict HSPU 15 DB Hang Squat Cleans (#22.5/15,x2) 30 Situps Endurance: For time: Run 1600m 200 Air-Squats 200 Pushups Row 2000m 200 Gorilla Rows (#16/12,x2) 200 Situps

Wednesday - 040123

Strength: Tempo Front Squats @33X2 2-2-2-2-2-2 Metcon: For time: 400m Front Rack KB Carry (#32/24,x1) Then 10 Rounds of: 15 Russian KB Swings (#32/24) 30 Double Unders Then 400m Front Rack KB Carry Gymnastics: Skill- Kipping Ring MU -False Grip & Pull -Transition -Ring Dip Strength-20 min

Tuesday - 030122

Speed/Strength: E1.5MOM for 12min: Snatch Balance + Overhead Squat (1+2) Metcon: For time: 27-21-15-9-3 Overhead Squats (#40/30) Burpees over the bar Endurance: AMRAP in 38min of: 20 KB Russian Twists (#16/12) 16 KB Swings 12 Goblet Squats 8 Burpee Box Jumps 4 Wall Walks

Monday - 020123

Strength: E2MOM for 10min: Push-Jerk 5-4-3-2-1 Metcon: AMRAP in 20min of: Run 400m 9 S2OH (#60/40) Run 400m 12 Overhead Lunges (#60/40) Gymnastics: Skill- HeadStand to Kipping HSPU Strength- 20 Min Emom: Min 1- 1-5 Wall Walks Min 2- 10 GHD Sit Ups/ 25 V. Ups Min 3-

Sunday - 010123

Strength: E2.5MOM: Floating Deadlifts 5-5-5-5-5 Metcon: For time: 23 Hang Power Cleans (#40/30) 23 Box Jumps 23 Toes-to-bar 23 Front Squats (#40/30) 23 Burpees 23 Ring Dips 23 Thrusters (#40/30)

Saturday - 311222

Strength: Strict Press 15min build up to heavy 5-reps Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (#60/40) 3 Bar Muscle-ups Then: Run 800m

Friday - 301222

Strength: Squat Snatch 15min build up to heavy 2-reps or practice technique under light load Metcon: In Pairs for time: 120 Lunges 90 Deadlifts (#60/40) 60 C2B Pullups 30 Sandbag Over Shoulder (#75/40) *One works at a time Weightlifting: Power Snatch Balance + OHS + Snatch Balance (3+3+3)

Thursday - 291222

Strength: Back Squat 5-5-4-4-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP, 1min Rest: 3 Hang Power Cleans (#70/45) 6 Box Jumps 9 Pushups Endurance: AMRAP in 35min of: 10m Burpee Broad Jumps 20 Jumping Lunges 30 Russian KB Swings (#24/16) 40 Wallballs (#10/6) 50 Medball Russian

Wednesday - 281222

Strength: Weighted Dips (bars/rings/boxes) 5-5-5-5-5 *10-20sec L-Sit hold after each set Metcon: AMRAP in 18min of: 10 G2OH (#50/35) 20 Wallballs (#10/6) 30 Situps Endurance: AMRAP in 38min of: Bike 15/12 Cal 50 Air-Squats Bike 12/9 Cal (Legs Only) 30 Pushups Bike 9/6

Tuesday - 271222

Strength: 15min build up load for the complex: 1 Push-Press 1 Push-Jerk 1 Split-Jerk Metcon: For time: 50-40-30-20-10 Double Unders 15 Toes-to-bar Endurance: 3 Rounds for time: Row 1000m 50 Pushups 40 Goblet Lunges (#16/12) 30 V-Ups 20 Burpees

Monday - 261222

Strength: Hang Power Clean 3-3-3-3-3 Metcon: For time: 15 Front Squats (#70/45) 25 Burpees Over Bar 35 Ring Dips 45 Russian KB Swings (#32/24) 55 Wallballs (#10/6) 65 Situps Endurance: 10 Rounds for time: 18 Plate Russian Twists (#20/15) 15/12 Cal Bike 12 Box Jump

Sunday - 251222

Strength: 12min build up to an RM1 Cluster Metcon: 5 Rounds for time: 12 Dual KB Front Rack Lunges (#24/16,x2) 6 HSPU Row 250/200m (Bike 15/12 Cal)

Saturday - 241222

Strength: Front Squats 4-4-3-3-2-2 *Rest 2:00 Metcon: For time: 27-21-15-9-3 Dual SB Snatch (#22.5/15,x2) Box Jump Overs