Saturday January 12th

Cardio Burn:
30 Min Max Calories
*Every 5 Min
30 KB Swings #53/35
20 Burpees 

Strength:
9 AM OLY 
5.4.3.2.1
Clean Pull
Squat Clean
Front Squat

Wod:
9 Min AMRAP
3.6.9.12.15....
Cal Bike
Power Clean #95/65
-Rest 3 Min-
9 Min AMRAP
3.6.9.12.15....
Cal Bike
Bar Facing Burpee 
-Rest 3 Min-
9 Min AMRAP
3.6.9.12.15....
Cal Bike
Power Snatch #95/65

Tuesday January 8th

Strength:
Weighted Pull Up
6x4

Wod:
For Time
30 Pull Ups
20 Burpee Box Jumps 24”/20”
20 Pull Ups
20 Burpee Box Jumps 24”/20”
10 Pull Ups
20 Burpee Box Jumps 24”/20”

Rx+
15 Muscle Ups
20 Burpee Box Jumps 24”/20”
10 Muscle Ups
20 Burpee Box Jumps 24”/20”
5 Muscle Ups
20 Burpee Box Jumps 24”/20”

Saturday January 5th

Cardio Burn:
1-10
Deadlift #315/225
10 Box Jumps 24”/20”
15 Cal Row

Strength:
9 AM OLY
Every Min x5
5 Squat Snatches
Every Min x5
3 Squat Snatches
Every Min x5
1 Squat Snatch
+
Snatch Pull
3x5

Wod:
In Teams of 2
0-10 Min
Build to a 5 Rep Front Squat
(From the Floor)
10-30 Min
AMRAP
45 Double Unders
30 Wall Balls #20/14
15 Pull Ups