Category

Strength: Deadlift 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: AMRAP 5 Minutes 10 Hang Power Clean (135/83) 10 Toes‐to‐bar (rest 2 minutes, repeat) Accessory  3×10 Ring Rows

Strength Bench 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work Helen  400m Sprint 21 Kettlebell Swings (24kg) 12 Pull-ups Complete 3 rounds. Record your time.

Skill: Rope Climbs Strength Press or Squat ( Due to Holiday hours)  1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work Grace 30 Clean and Jerks for time 95 / 135 #  Cool -Down  Mobility  Circuit  

Strength  3×3  ( Bench ) 1×3 @70% 1×3 @80% 1×3+@ 90% Work AMRAP 10: 50 Double unders 21 Box Jumps, 24/20 15 C2B Pull ups  

Strength  3×3  ( Make Up Day ) 1×3 @70% 1×3 @80% 1×3+@ 90% Work “Jerry” For time: 1 mile Run 2K Row 1 mile Run Accessory: 100 Band Pulls -apart

Skill  Burpee Strength 3×3  (Strict Press) 1×3 @70% 1×3 @80% 1×3+@90% Work: 21-15-9-6-3 Back or Front Squat 155/105 Lateral Burpee Over Bar Pull-Ups   Accessory 75 Banded Good Mornings  

Gymnastics: 7x 30s/30s Hollow Rocks Max Effort Plank Hold. Strength 3×3  ( Back Squat) 1×3 @70% 1×3 @80% 1×3+@ 90% Work  10:00 to complete: 100 Double-Unders 50 Wall Balls 20/14# With the remainder of the 10:00 complete max reps of: Power Snatches 115/65# ( advance

Fight Gone Bad 3 Rounds, For Total Reps in 17 minutes 1 Minute Wall Balls (20/14 lbs) 1 Minute Sumo Deadlift High-Pulls (75/55 lbs) 1 Minute Box Jumps (20 in) 1 Minute Push Press (75/55 lbs) 1 Minute Row (1 Calorie = 1 Rep)

Strength: Make Up Day 1×5 @ 65% 1×5 @75% 1×5+@85% Work  Every Minute On Minute for 10 minutes 10 Thrusters 95/65 Accessory  10 Minutes of Strict Toes to Bar. If you don’t have strict Toes to Bar, please sub for Hanging Leg raises.  

Strength Strict Press 1×5 @65 % 1×5 @75 % 1×5 @85 % Work  12 Minute AMRAP 5 Shoulder-to-Overhead (135/95) – racks ok, any method ok (behind head, in front, etc) 30 Yards OH Walking Plate Lunge (45/25) 200m run