Bench Press
3-3-3-3

12 Minute AMRAP:
12 Db Deadlifts
9 Db Hang Squat Cleans
6 Db Push Jerks
200 meter Row

On a 16 Minute Clock:
1 minute of Toes to Bar for max reps
1 minute of Burpee Star Jumps for max reps
1 minute of Lunges, in place, for max reps
*1 minute of Rest
*Continue rounds for remaining time on clock.

Sit-up Tabata

21-18-15-12-9-6-3
Calorie Row
Med Ball Cleans (20/14)
Pull-ups

“Filthy Fifty”
Complete for Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kb Swings (35/25)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double Unders

Complete 4 Rounds for Time:
Run 400 meters
10 Push-ups
6 Squat Snatch (95/65)

*Rest 5 Minutes

Row 4 Minutes for Max Distance

Every 30 Seconds for 4 Minutes:
1 Strict Muscle-up OR
2 Strict Pull-ups + 2 Strict Ring Dips

Complete for Time:
100 meter Farmer Carry (40/30)
20 Pull-ups
30 Ball Slams (30/20)
40 Box Jumps (24/20)
50 Kb Swings (50/35)
40 Box Jumps
30 Ball Slams
20 Pull-ups
100m Farmer Carry

Deadlift
10-10-10
(@40% 1RM)

“Squat Ladder”
15 Minute EMOM:
Mins 1-5: Overhead Squat (95/65)
Mins 6-10: Front Squat
Mins 11-15: Back Squat
*Complete the # of reps equal to the minute.

Strict Press
3-3-3-3
(@80% 1RM)

10-9-8-7-6-5-4-3-2-1
Push Press (115/80)
Knees to Elbows

Run 800 meters at an aerobic pace

7 Minute EMOM:
25 Double Unders
10 Sit-ups

Re-Test from January 8th: 
7 Minute Burpee Test for max reps

Complete 5 Rounds for Time:
Run 400 meters
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)