Part 1

A1) Bench Press: 4×5 at one weight
A2) OHS: 4×5 with as narrow a grip as possible, don’t go heavy go as narrow as you can up to a jerk grip

Part 2

AMRAP in 16 min:
60 Double Unders
50 Deadlifts (135/95)
40 Box Jumps (24/20)
30 Hang Power Clean (135/95)
20 Ring Dips
Max Cal Row in remaining time

Part 1

Front Squat: 4 set of 3 @ one heavy weight, in between each set complete 5 Sotts Presses with light weight

Part 2

For Time:
100 Wall Ball (20/14)
60 Deadlifts (185/135)
40 Burpee Over Bar
20 HSPU

Part 1
Clean Only: 4,3,2,1 increase load each set to heavy single, in between complete 5-8 weighted strict chinups
Part 2
AMRAP in 12 min: 10 Shoulder to OH (95/65) 10 KB Swings (53/35) 40 DU

WOD
Part 1
A1) Strict Pullups: 4×5 weighted as able
A2) DB Bent Over Row: 4×10

Part2

AMRAP in 8 min:
8 Wall Ball (20/14)
8 TTB
8 Box Jumps (24/20)

WOD
Part 1
Back Squat: 4×4 @ one weight in between complete 45 sec weighted plank

Part2
30 Power Cleans for time (135/95) BUT everytime you drop the bar = 6 burpee over the bar

WOD
Part 1
Power Snatch + OHS with 2 sec pause at the bottom: 5 sets of 1+1, focus on stability in the bottom

Part2
3 Rounds:
400m run
15 Pullups
15 KB Swings (53/35)

10AM only – Community WOD

5:15am, Noon, 4:30, 5:30 only (no 6:30 or 7:30)

Practice Skills like HSPU, Ring Dips, MU Transitions, and Rope Climbs

Have a Frantastic New Year:

21-15-9-15-9:
Thrusters (95/65)
Pullups

A1) Incline DB Bench Press: 4×10, rest 15 sec
A2) DB Bent Row: 4×10, rest 60 sec

4 Rounds:
1 min to complete 20 Burpees, rest remainder of the minute
1 min to complete 100ft farmer carry (53/35), rest remainder of the minute
1 min to complete 40 DU, rest remainder of the minute
1 min to complete 20 Alternating Box Step Ups (24/20) holding KB (53/35), rest remainder of the minute
1 min to complete 12 Weighted Situps Hold KB, rest remainder of the minute

Snatch From the Hip: 5 sets of 3, in between each set complete 12 TTB

AMRAP in 10 min:
250m row
12 Box Jumps (24/20)
6 Alt KB Snatch (53/35)